![]() ![]() Shift your weight to one leg while gradually sliding your other leg to the back. Bring back to original position and repeat for other side. Gradually lift opposite leg with opposite arm up. Now lift your knees up forming a plank pose, as if you were to do a pushup. In all fours position, take your knees wider than your hips and walk your hands a little bit forward. Now lift opposite leg with opposite arm up. Then engage your abs to lift your knees off the floor, keeping them bent. In all fours position, take your knees wider than your hips. Then engage your abd to lift your knees off the floor, keeping them bent. Then round your spine to bring your head as close to your knee. In all fours position, lift opposite leg with opposite arm up parallel to your torso. Then round your spine to bring opposite elbow to opposite knee. (Review the neutral spine video to understand the difference between arched back, flat back and neutral spine!) 5. If you’re doing the bird dog exercise for rehab, then make sure that yes you lift your leg, but don’t let your toes pass the height of your hips. Note that in this image I bring my leg slightly higher than my hips causing my lower back to have a slight curve. In all fours position, slide one leg around your other leg’s toes while lifting opposite arm up parallel to your torso. (I didn’t include this in the video but it’s a nice addition to the basic bird dog exercise.) ![]() ![]() In all fours position, slide one leg back while lifting opposite arm up parallel to your torso. Bring back to original position and repeat for other leg. In all fours position, slide one leg back. #Bird expert clipart how toHow to the bird dog exercise: 10 bird dog exercise variations and bird dog progression 1. (Notice I’m also struggling with some of those!) My question to you: Can you do all 10 variations? Where did you stop? I’ve shot this bird dog progression in a workout style format, so hop on the mat and let’s do this bird dog tutorial/bird dog workout together. Unlike the proper squat form video, I’m not only going to show you how to perform the bird dog exercise, I’m also making this into a quick “workout challenge.” These are guaranteed to give a workout to even advanced exercisers. If that’s you, I dare you to try the pushup style or the elevated bird dog exercise variations. It took me a while to be able to do the move without swinging left to right.įor others the bird dog exercise might seem trivial. I remember when I first tried my first classic bird dog exercise I was falling to the right and to the left. Yes, this exercise is going to be worth your time! Today I’m going to show you 10 bird dog exercise variations that cover all levels – from complete beginner all the way to advanced.įor some this exercise may seem intimidating.
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