鍛錬How to do Bird dog
Bird dog works the Back, glutes, core stability with no equipment. Key cue: “On all fours, extend the opposite arm and leg. Keep your back flat, like it's holding a tray”
Steps
- Get on all fours, hands under shoulders, knees under hips
- Extend your right arm forward and your left leg back
- Hold 2 sec, return, and repeat on the other side
How many: 8–10 reps per side
Muscles worked
Back, glutes, core stability
Common mistakes
- Arching your back
- Body tilting to the side
Easier or harder
| Easier | Extend only your arm, or only your leg |
|---|---|
| Harder | Bring elbow and knee together under your belly, then extend again |
Build a abs routine with a timer
More abs exercises
CrunchEasy · No equipmentReverse crunchMedium · No equipmentPlankEasy · No equipmentSide plankMedium · No equipmentLeg raiseMedium · No equipmentBicycle crunchMedium · No equipmentRussian twistMedium · No equipmentMountain climberMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.