Why do we need a strong core (abs, back and hips)? Simply put, to protect our spine and avoid back pain.
Actually the bird dog is even more effective because it's a whole body exercise. Your arms and legs come into play throughout. But the focus always remains on your core.
The key word is balance. The best way to improve performance is to have a strong core. But the best way to stay injury free, is to have a balanced core.
So remember, the bird dog and other core exercises are aimed towards stabilising your spine and preventing back injuries.
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The Bird Dog Exercise
This is best done on an exercise mat:
Tips: You'll feel the pressure mainly in your lower back and bottom. Remember to focus on your core and keep balanced by working your abs too. Don't let your hips tilt to one side whilst moving your legs. Keep breathing steadily, never hold your breath.
Bird Dog Exercise Variation
Advanced Half Bird-Dog
This exercise is harder than the one above. It will show you how much your core muscles are involved, even when your arms and legs are doing most the work.
Tips: You'll feel the pressure mainly in your arms and legs. As you develop core strength, you'll find it easier to hold this exercise for longer, even though your arms and legs are taking most the weight. Keep breathing steadily, and never hold your breath.
Bird Dog Exercise Videos
Enjoy doing these exercises! Check out the following videos, they'll help you get that technique right:
Return to Core Exercises from Bird Dog Exercise.
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