Bird Dog
Primary musclesHip، Erector Spinae
EquipmentFull Gym، NO EQUIPMENT
LevelPilates
Suggested3 × 8–12
Overview
Step 1: Start on all fours, with your hands under your shoulders and your palms flat on the floor. Let your core relax so your lower back and abdomen stay in their natural positions. Tighten your abs, then lift your right arm and left leg until they form a straight line with your body. Keep that position for 3 to 5 seconds. Lower back to the start. Then switch to your left arm and right leg. Keep alternating sides. As you move from one side to the other, keep your hips and lower back steady.
How to do it
- 1
Start on all fours, with your hands under your shoulders and your palms flat on the floor. Let your core relax so your lower back and abdomen stay in their natural positions. Tighten your abs, then lift your right arm and left leg until they form a straight line with your body. Keep that position for 3 to 5 seconds. Lower back to the start. Then switch to your left arm and right leg. Keep alternating sides. As you move from one side to the other, keep your hips and lower back steady.
- 2
- Tighten your abs, then lift your right arm and left leg until they form a straight line with your body. Keep that position for 3 to 5 seconds. Lower back to the start. Then switch to your left arm and right leg.
- Keep alternating sides. As you move from one side to the other, keep your hips and lower back steady.
