Although the name might be amusing, the bird dog exercise is a popular bodyweight exercise. And there's a reason for that. Research suggests that the bird-dog exercise has been an effective way to improve core stability, even with those suffering from low back pain, per the Rehabilitation Research and Practice journal.
- Start in quadruped position, with both hands, knees, and feet on the ground.
- Aim to align your head, shoulders, hips, without excessively arching the neck or rounding the back during this movement.
- Begin by reaching one hand forward, while the opposite foot extends back behind you.
- Maintain balance and stability, and after both arm and leg has been extended, slowly rewind the motion.
- Bring the elbow of the extended arm and the opposite knee in towards your chest. That's one rep.
