Bird Dog Core Exercise: 3 Variations
Like 4 Dislike 0 Published on 27 Feb 2012
http://www.builtlean.com - The Bird Dog Exercise is a core exercise that can be part of your normal exercise routine whether you are a beginner, or more advanced. Can you do all 4 variations?
Full Article;
http://www.builtlean.com/2012/02/27/bird-dog-exercise/
Transcript:
Hi, if you are new to
BuiltLean, I'm Mark Perry the creator
of BuiltLean and today I'm gonna show you
how to do a bird dog.
And I'm not only gonna show you how to do
a basic bird dog, I'm gonna show you
some other variations which become more advanced.
So wether you are a beginner, or a little bit more
advanced, you can get a lot of watching this video.
And, the bird dog is a classic core exercise
that not only improves your abs and lower back strength,
but also improves your stabilization.
I really think even if you are a beginner or advanced,
you should incorporate it into your program.
And so, let me start out by showing you
the basic
bird dog exercise, so how it works, is you
are gonna start out,
with your hands right below the plane
of your shoulders.
And you are gonna put your knees right below your hips
so you are essentially forming a box with 90ยบ angles.
And so, you're gonna start out by putting
your right hand
and your left leg out, and you are
extending them
simultaneously. You're gonna repeat
alternating
between one side and another. A couple of things
to really keep in mind,
you don't want to put your hand too far
down or up as you are doing this exercise
you also don't want to wobble from
side to side
which is what requires that core stabilization.
Those are just a couple tips, okay so
we've talked a little bit about the basic
bird dog exercise, but there are also some
other variations you can try.
And so, one variation is, you're going to
take your elbow, you are gonna crunch
and touch your opposite knee.
And you're gonna do this on the same side
for as many as 10 wraps
and then switch to the other side.
You can even do a more advanced variation
which is you're actually gonna touch
your knee to your nose.
This certainly isn't easy, and so, you can give
it a try and see how it goes.
Another bird dog exercise variation is
using a stability ball.
And this of course makes it harder, because
instead of being planted on the ground you
are now on a stability ball
Couple of things to keep in mind, keep your
hips on top of the ball.
As opposed to your stomach. A final variation
which is the hardest,
is doing a bird dog, essentially without your knees.
And so you are gonna be in a push up position
and you're gonna do, put your right arm,
and extend your right arm
and your left leg, and repeat with the other side,
trying to make sure that you don't fall
to one side or the other
by keeping as straight as possible.
So that's really it, those are some variations of
of the bird dog, again I think it's a classic
exercise and if you are a beginner you should
really make a staple in your exercise program.
If you are more advanced, you should certainly
do it here and there.
If you have any questions for me please let
me know as always I have more information
about it at BuiltLean.com on this exact video
and on the blog,
so thank you very much for watching, and I'll
see you next week.