The Bird Dog is a great balance and stability exercise, as well as a relaxing movement for your shoulders, lower back and gluteals.
Online Personal Training Video: Bird Dog
How To Do It
1. Begin on your hands and knees, back flat.
2. Simultaneously raise your right arm forward while extending your left leg backward until you feel the tension in your lower back and gluteals. 3. Point your hand and your foot. Hold this position long enough to force yourself to balance.
4. Lower your arm and leg to the original hands-and-knees position.
5. Repeat the movement with your left arm and right leg.
Online Personal Trainer Tips
1. Keep your eyes trained a few feet in front of you.
2. Point your fingers and toes. It adds to the contraction.
3. Strive for a perfectly balanced, stretched position, with tension in your shoulder, lower back, gluteals and calves.
4. Do not rush this exercise.
