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Alternating Bird Dog Exercise

How To Do The Alternating Bird Dog Exercise Demonstration Video and Guide

The Alternating Bird Dog exercise is a great core strengthening movement that targets the lower back, as well as improving balance and coordination.

To get started:

  1. Get down on your hands and knees with your arms shoulder width apart, palms flat against the floor.
  2. Your knees should be directly under your hips, so your thighs are perpendicular to the floor and hip width apart.
  3. Under control, at the same time, slowly lift and extend your right arm in front of you, and your left leg behind you.
  4. Hold this position while maintaining deep breaths for up to 8 seconds.
  5. Slowly lower both your leg and arm back to the floor, and repeat with your opposite arm and leg, maintaining as little movement from your hips and lower back during the transition.
  6. Continue alternating back and forth and repeat.

Advanced Variation

Beginner Variation

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