Core Strength Exercise: The Bird Dog
Core Strength with Bird Dog
The core strengthening exercise, the Bird Dog, is great to start developing your core strength and stability. It also teaches you to be more aware of your pelvis and spine. The Bird Dog is often used for those experiencing hip and back pain. It is helpful because it targets all your trunk muscles rather than only strengthening your core abdominals. We love the Bird Dog because it’s easy to make more complex or simplified depending on your skill level and goals.
How-To Steps:
- Start on your hands and knees with the shoulders and hips at 90 degrees – keep your spine flat in a neutral position.
- Slowly slide the opposite hand and foot away from the body while keeping your spine and pelvis flat and stable – continue sliding until your hand and foot lift off the ground and become a line straight out in front and behind you. Hold for 10 seconds and repeat on the other side.
*Never do an exercise that causes you pain*