How to do a bird dog from home
This exercise targets the core, shoulders, back and glutes. Every individual has different fitness levels and physical ability so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 3 sets of 30 seconds.
Why should I do this exercise?
- Strengthens deep core stabiliser muscles
- Improves balance
- Improves coordination
How to do this exercise:
1. Go on to all fours on the floor (preferably a matt or a soft surface for your hands)
2. Lift up one arm so it is horizontal and level with your shoulders in front of you
3. Lift the opposite leg until it is horizontal and level with your hips
4. Hold for up to 3 seconds
5. Slowly lower both the arm and leg down, then repeat with the other arm and leg
6. Keep core braced throughout and try to keep your legs and arms aligned
Tips to improve this exercise:
- To make more challenging increase the length of time increasing the exercise
- Keep hips in a neutral position and level with shoulders
- Move slowly throughout
Mistakes to avoid:
- Avoid holding breath
- Avoid lifting your legs too high