Performing bird dog exercise consecutively for a week reveals the reason behind trainers suggesting it for enhancing core strength, maintaining spinal health, and improving posture.
Let's chat about the bird dog exercise, the go-to move among trainers and fitness pros:
Every day, I exchange ideas with trainers, strength coaches, Pilates gurus, and mobility experts. And guess what? You'll find a consensus on one particular move: the bird dog.
This move is a game-changer for building strength in the deep core muscles, focusing on the lower back, obliques, and hips. It's not just about looking good—it improves posture, spinal mobility, and even helps alleviate back pain, making it an ideal choice for office dweller's like us.
I've incorporated bird dog into various workout routines in the past, but, given its numerous advantages, I decided to challenge myself—to do this routine daily for a week. The results were impressive!
Mastering the Bird Dog
Reps: Aim for 10-12 reps on each side.
- Assume a tabletop position, positioning your hands under your shoulders and your knees under your hips. Keep your spine neutral, engage your core, and align your head with your spine.
- Extend your right arm out in front of you while simultaneously extending your left leg out behind you. Ensure your back remains still, and your hips and torso stay square to the floor.
- Maintain this position for about ten to 20 seconds, squeezing your core, glutes, and back muscles to keep balance and stability.
- Return to the starting position under control and repeat on the opposite side. Alternate sides with each rep.
My Seven-day Bird Dog Journey
I practiced the bird dog exercise daily for seven days, averaging five minutes per session, completing four sets of 12 repetitions on each side.
While it wasn't as demanding as other core exercises like sit-ups or crunches, the bird dog still required a decent amount of core engagement. I found it to be a fantastic pre-workout move, ensuring my muscles were prepared for heavier exercises like squats and deadlifts.
Additionally, it served as a delightful mid-day break from my desk work, stretching out my hips and shoulders. And the most exciting part? It effectively reduced my back pain, so I plan to keep up with this routine—and I highly recommend it if you want to enhance your core strength and improve your spinal health!
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According to science, the bird dog exercise, a favorite among trainers and fitness professionals, enhances core strength and improves spinal mobility, making it beneficial for health-and-wellness enthusiasts participating in fitness-and-exercise routines. By consistently performing this move for seven days, one can experience flexibility and reduced back pain, underscoring its value in a well-rounded workout regimen.
