7. Quadruped Arm and Leg Raise (Bird-dog):

Quadruped Arm and Leg Raise (Bird-dog)

Looking to strengthen your core and relieve low back pain? Try the bird dog exercise, also known as the quadruped exercise. This easy-to-do home exercise targets your spine, core muscles, hips, and shoulder girdles, helping to improve posture and increase flexibility. Properly executed, it can also enhance rotary stability movement and strengthen your back, gluteal, and scapular stabilizer muscles. Don’t let low back pain hold you back – try the bird dog exercise today!

How to:

  1. Get into a tabletop position with your hands and knees on the ground.
  2. Extend one arm and the opposite leg out straight, keeping your hips level. Make sure to maintain a straight line from your extended hand to your extended foot.
  3. Hold for a few seconds and engage your abs throughout the exercise. If your back starts to sag, adjust your leg height.
  4. Return to the starting position and repeat on the other side.
  5. Complete 5 reps on each side or 10 reps total. For variation, do a set of 10 bird dogs on one side and then switch to the other side.

[mashshare]

Fitness
Pages 123456789