Bird dog
About this exercise
"Bird dog" targets the پٺي muscle group, suitable for beginners. The main load falls on: Lower Back. Equipment needed: Bodyweight.
Description
An exercise to improve coordination, body stability, and strengthen the muscles of the back, buttocks, and core.
Instructions
1. Get on all fours (emphasis on knees and palms).
2. As you exhale, simultaneously extend your straight right arm forward and straight left leg backward.
3. Keep the body stable, do not sag in the lower back.
4. Inhale, return to the starting position and repeat for the other pair of limbs.
Muscles worked
Primary
Secondary
