Bird dog is a bodyweight exercise, so it's good for beginners working out at home without equipment. It also works many muscles like abs, lower back, glutes, and thighs. So in this article, we'll look at bird dog and the common mistakes beginners might make without realizing.
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How to do the Bird dog exercise step by step:
Find a clear space in your home where you can stretch your arms and legs. Get down on the floor with your body supported by your knees, feet, and hands. Your knees should line up with your thighs and your hands with your shoulders, while tightening your abs. Then follow these steps:
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Keep your body position and stretch your right arm forward.
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At the same time, stretch your left leg backward.
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Keep your back straight.
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Hold this position for at least 5 seconds.
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Return to the starting position and repeat the moves on the other side.
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Do this exercise at least 10 times per side, in two sets.
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Benefits of the bird dog exercise :-
The bird dog exercise has many benefits because it affects many muscles, including:
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This exercise mainly targets the erector spinae muscle (the erector spinae muscle) is a muscle that runs along the spine from the skull and neck down to the lower back. It’s responsible for rotating and bending the spine. This exercise strengthens that muscle and makes it more stable.
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It also works on the belly muscles: the rectus muscle, andthe oblique muscle (oblique muscle), making them stronger and reducing the fat around them.
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This exercise helps burn more calories and speeds up the metabolism.
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This exercise increases muscle mass.
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This exercise reduces lower back pain.
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This exercise helps strengthen the heart muscle.
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Other forms of the bird dog exercise :-
There are many forms of the bird dog exercise to fit all levels. Check them out to see which suits you in the lines ahead:
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The first form: If you find your hand movement doesn't keep you balanced well, you can just move your legs back until you get used to the motion, then start moving your hand.
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The second form:Instead of placing your hands and knees on the ground each set, you can bring them together under your body. This makes the exercise more effective for your muscles.
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The third form: You can use your leg weight to add extra effort.
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Figure 4: If you're experienced, move the leg and arm on the same side.
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Common mistakes in this exercise:
There are some common mistakes you might make during bird dog exercise that can cause injuries. To avoid getting hurt, make sure to know these mistakes carefully. The mistakes are: -
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Chest sagging:Your chest muscles should be tight, and if you notice your shoulders are close to your ears, know that you need to tighten your chest and shoulder muscles.
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Bending the spine: Don't let your spine bend, keep your back straight during the exercise.
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Precautions for bird dog exercise :-
There are some cases where this exercise is not recommended, and in the next lines, we'll learn about them, which are:
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If you have shoulder pain.
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If you have had a back injury in the last 6 months.
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You should consult your doctor or personal trainer before changing this exercise.
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Don't do less than 5 reps per side, with a maximum of 3 sets.
The bird dog exercise is a basic move you should add to your routine, but if you can't figure out what works for you and your exercise goals, you can get help from a trainer Fitness Garage, and subscribe with her to get a healthy diet plan without deprivation, made of meals you like, plus a workout schedule that fits your life and timings.
