Bird Dog
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Equipment:
stability ball -
Area Worked:
Abdomen, Lower Back, & Pelvis -
Type of Workout:
Weight
Exercise Description:
The stability ball bird dog is a core exercise that works the obliques, the muscles that run along the sides of your torso. It is a challenging exercise that requires strength, balance, and coordination.
To do the stability ball bird dog, you will need a stability ball. Start by getting on all fours on the ball, with your hands under your shoulders and your knees under your hips. Extend your left arm out straight in front of you and your right leg back. Keep your core engaged and do not let your back sag. Hold the position for a few seconds, then slowly return to the starting position. Repeat on the other side.
It is also a functional exercise/warmup, meaning that it helps you develop the strength and stability you need for everyday activities such as carrying groceries, getting up from a chair, and twisting to reach for something. For example, the stability ball bird dog exercise can help you improve your posture, reduce back pain, and increase your core strength.
Proper form is important when doing the stability ball bird dog exercise. If you do not have good form, you could put yourself at risk of injury. Here are some cues to help you maintain proper form:
- Keep your core engaged throughout the exercise.
- Do not allow your back to sag.
- Do not let your hips sag.
- Do not let your extended arm or leg drop to the ground.
Here are some ways that the stability ball bird dog exercise could translate into daily life:
- Improved posture: The stability ball bird dog exercise helps to strengthen the obliques, which can help to improve posture. This is important for both physical and aesthetic reasons.
- Reduced back pain: The stability ball bird dog exercise can help to reduce back pain by strengthening the muscles that support the spine.
- Increased core strength: The stability ball bird dog exercise is a great way to strengthen the core muscles. Strong core muscles are important for many activities, including carrying groceries, getting up from a chair, and twisting to reach for something.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Looking to improve your health and wellness journey? Consider ApexMortals.
Start your journey for free in just a few minutes. No payment or obligation required.