Bird dogs are one of the most effective fundamental exercises there is when it come to activating the core and abdominal muscles that help improve stability. It also strengthens glutes, hips and lower back muscles, promotes confident posture and increases range of motion
How to do Bird dogs
Step 1: Assume quadrupled (all fours) position with knees directly under hips and wrists right under the shoulders. Maintain neutral spine.
Step 2: Elevate 1 arm 1/2 inch off the floor and perform slow controlled movements with that arm. (Extending arms too far too soon may result in loss of stability or forced hip and shoulder rotation due to lack of mobility) Ultimately, you want to be able to extend limbs to align with your neutral spine
Step 3: Perform 1-2 sets of 10-15 reps with a 2 second tempo
Progression #1: Just like the original except elevate 1 knee 1/2 of a inch off of the floor instead of an arm and perform same controlled movements.
Progression#2: Elevate contralateral limbs 1/2-1 inch off of the floor and perform same controlled movements.
If you have poor core strength and stability, I recommend doing these twice a day for 2 weeks-1 month to witness improvement in core stability. Always keep this exercise in your arsenal! It’s a bread and butter exercise that will help you maintain core activation and will assist you in balance as well as assist in performing exercises which you will need an activated core to perform!