Blog Post - News, Views and Tips

Exercise of the Week – Bird Dog

Target Muscles: Core (Lower Back) and Buttocks (Glutes).

Bird Bog - Pro:Kinesis Personal Training, High Wycombe

Kneel on one leg and lean forward until your upper body is horizontal to the floor, supporting yourself with the opposite arm as you do so. Inhale and lift your other arm and leg, and stretch them out in a straight line with your back, as shown.

Hold this position for around 30 to 40 seconds, breathing normally, then relax and switch sides.

Repetitions: 3-4 (each arm/leg)

Sets: 2-4

A propreoceptive (body awareness) exercise for developing balance, again with no equipment requirements so good for the home, but one which also increases strength in the lower back and buttocks. It is important that you pay close attention to your posture with your head in line with your spine, and avoid arching the your back. Stretching out the arm and the leg assists with maintenance of this alignment.