How to Do a Bird Dog Exercise

Bird dog exercise:

1. Begin on your hands and knees, with your shoulders aligned over your wrists and your hips aligned over your knees.

2. Keep your spine neutral, engage your core, and extend your left arm forward and your right leg back, keeping them parallel to the ground.

3. Hold this position for 10-30 seconds, alternating arms and legs.

4. Repeat for 8-12 repetitions on each side.

Tips:

* Keep your core engaged throughout the entire exercise.

* Focus on maintaining good posture and not letting your back arch.

* If you have any knee pain, place a pillow under your knees for support.

* For increased difficulty, try lifting both your arm and leg on one side at the same time.

Variations:

* Bird dog with arms and legs raised: Start in the bird dog position, then raise your extended arm and leg until they are parallel to the ground. Hold this position for 10-30 seconds, then lower them back down.

* Bird dog with arm and leg reach: Start in the bird dog position, then reach your extended arm and leg forward and back, respectively. Alternate reaching your arm and leg for 10-12 repetitions on each side.

* Bird dog with twists: Start in the bird dog position, then twist your torso to the side, bringing your extended arm and leg closer to each other. Hold this position for 10-30 seconds, then twist to the other side. Alternate twisting to each side for 8-12 repetitions.