Hey everyone! This is Andefit, a channel to help you achieve your health and fitness goals. In this video I’m going to be teaching you how to do an exercise called a Bird dog. Bird dogs are beneficial for strengthening the muscles in the back and strengthening core stability.
Disclaimer: This video is not medical advice. Please consult with your physician first before engaging in any kind of exercise program. The exercises I’m going to show you should not be painful or exceed a manageable 3 on a pain scale from 1 to 10. Please watch the whole demo before you begin. Without further ado, let me show you how to do a basic version of a bird dog.
Bird Dog
2*10 reps
- Begin on fours with your hands and knees shoulder width apart
- Extend the opposite arm and leg at the sametime
- Hold the position for a few seconds and then switch sides
- The arm needs to be at shoulder height while the foot should be aligned with the hips
You should be feeling this exercise in the lower back, the abdominals and the glutes
Do this exercise slowly and smoothly. This is a great exercise to incorporate for one who is seeking to stabilize not only the lower back, but it also has a nice full body workout feel. Thank you all for watching, please destroy the like button, click the red button on the right that says subscribe, and feel free to leave a comment below and let us know what you think. Also, check out my website Andefit.com I post new content on a periodic basis. Until the next video bye for now!!!