Focus On Fitness: The Bird Dog

January 13th, 2014
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Want an exercise that requires zero equipment?  Want that same exercise to include promoting core and lower back strength, coordination, and balance?  Fantastic.  Look no further than the basic bird dog exercise.  If you have never completed this exercise, it might feel awkward at first.  Don’t worry, you will quickly catch on as you get acquainted, and your strength and coordination ramp up.

First off, check out this fabulous walk through of the bird dog exercise from The American Council of Exercise.

Next, as you are practicing your own bird dogs at home, here are a couple tips to keep in mind to keep your form on point:

  • Lift your leg only to hip height to avoid rotating at the tip and “cheating” the exercise.
  • Keep your shoulders parallel to the floor.
  • Keep your neck “neutral” and avoid looking up ahead of you.  Keep your gaze on the floor, slightly ahead.
  • Don’t rush.  Practice keeping your form in check and not racing through repetitions.

Get creative on when you practice this exercise.  Of course you can practice a couple sets of ten a couple days per week.  Or, you can practice them during commercial breaks of your favorite TV show, or before you go to bed at night.

Try them, and let us know what you think!

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