Move of
the Week:
The Bird Dog

Up for a challenge? Try a new exercise this week as you work towards your fitness goals
Published April 19, 2016

The bird dog

This exercise is great for improving both coordination and balance.  It improves your posture and also strengthens your glutes, hamstrings, upper and lower back.

  1. Starting on all fours with your knees under your hips, hip-width apart, position your hands under the shoulders, shoulder width apart.
  2. With a neutral spine and flat back, simultaneously extend a straight right arm in front of you to the shoulder level and the opposite left leg will straighten out behind you at hip level. Try to resist rotating your hips or moving your neck and head. 
  3. Hold this position for two to three seconds as you complete ten repetitions on each side. 

Try this exercise every day this week. Challenge yourself by adding 2 extra repetitions on each side every day.