Bird Dog Plank
Challenge your core with the Bird Dog Plank! Improve stability, balance, & coordination with this effective bodyweight exercise.
Muscle Groups
Primary
Secondary
Instructions
Bird-Dog Plank
Starting Position:
Begin in a plank position on a flat surface (a mat or carpet can be more comfortable).
Your hands should be directly below your shoulders, with fingers spread wide for stability.
Keep your body straight, forming a straight line from your head to your heels.
Engage your core by pulling your belly button towards your spine.
Movement 1. Extend one arm: Slowly lift your right arm straight in front of you, keeping it parallel to the ground. Ensure that your shoulders remain square and hips stable.
Extend the opposite leg: At the same time, extend your left leg straight back, keeping it also parallel to the ground. Your leg should be in line with your body.
Hold the position: Maintain this position for a moment (aim for 2-3 seconds) while continuing to breathe steadily.
Return to starting position: Gently lower your arm and leg back to the starting plank position.
Repeat on the other side: Now, extend your left arm and right leg, holding for the same duration.
Continue alternating sides: Perform 8-12 repetitions on each side, focusing on maintaining balance and control throughout the movement.
Tips:
Keep your neck neutral and avoid looking up or down.
Ensure your hips do not sag or rise; maintain a neutral spine throughout.
If you find it too challenging, you can modify the exercise by keeping your knees on the ground while performing the arm and leg lifts.