Exercises you should be doing: Bird Dogs

Let’s face it, we aren’t exactly an active society.  Sure there are those who spend their free time lifting weights, riding bikes, rock climbing, running, yoga-ing, etc.  But they are the exception to the rule.  And those who do those activities regularly are even more rare.  On the whole, we sit and sit and sit, and then complain about how crappy we feel.

The good news is that there are really simple ways to begin to feel better, and regain mobility.

One of my favorite movements is the Bird Dog.

For those who are pretty de-conditioned this can be a very challenging exercise, and even for those who at a higher fitness level, this movement is fantastic as part of a warm up.

The Bird Dog helps activate the glutes, opens up the hips, and makes your abs work to keep you stable.

Here’s how to do it:

-Start in a quadruped (all fours) position.

-Brace your abs, and prepare yourself for instability.

-Working with opposite limbs, raise one leg and one arm.

-While raising your limbs, think of extending and lengthening your body.  Avoid arching your back and lifting your hand and foot towards the ceiling.  Again, think of lengthening your body.

-Squeeze your butt tight at the top of the movement.

Try it out and let me know what you think!


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