I absolutely love workouts that target multiple areas at once!! What’s even better is a workout that needs little to no equipment but can still be extremely beneficial to your body. If your main focus areas include the abs and the glutes, the Bird-Dog exercise is a perfect addition to your daily routine. Grab your partner, get on the floor and get busy!
Taken from ACE fitness Programs:
Starting Position: Come to a hands and knees position on an exercise mat positioning your knees underneath your hips and the crease of your wrists directly underneath your shoulders. Your fingers should be pointing forward.
Engage your core and abdominal muscles, suck it in! Keep your spine in a neutral position, avoid any excessive sagging or arching. Pull the shoulder blades toward your hips
Downward Phase: Gently lower yourself back to your starting position, maintaining balance and stability in the shoulders, pelvis and torso.
Alternating Sides: During this phase of changing sides, work very hard to keep the abdominals engaged. Imagine knitting your ribs together as though you were lacing up a tennis shoe. When you change sides, try to do so with minimal weight shift. Do not flop from one side to the next. Maintain balance and control.
The bird-dog is an excellent exercise to train the body how to stabilize the lumbar spine (low back) during upper and lower extremity movement. Never exceed your ability to control movement in the low back.
Do you see this exercise as something you can do everyday to work on your Abs and Booty??