He “bird dog” or hunting dog, is a exercise popular core stability and strengthening program that works several muscle groups at once. It is very effective for training the entire central part of the body and especially the abdominals and lower back. We tell you what this consists of exercise and how to do it correctly to start seeing results soon.
What is the bird dog?
The bird dog is a body weight exercise which is performed on the ground, in a four-legged position (with hands and knees resting on the ground). It is a movement that involves extending one arm forward while standing extend the opposite leg backmaintaining balance and stability.
What muscles does it work?
The bird dog primarily works the core muscles, including the abdominals, lower back, and obliques. He also works the buttocks and, to a lesser extent, the shoulders and upper back muscles.
How to do the bird dog exercise correctly?
It starts in a quadrupedal position with the hands directly under the shoulders and the knees under the hips.
Keep the neutral spine (don’t arch or round your back) and look down at the floor.
At the same time, extend the right arm forward and the left leg backward until they are parallel to the ground. Hold this position for a few seconds, making sure to keep your spine stable and your abdomen contracted.
Return to the starting position and repeat with the left arm and right leg.
Perform several repetitions depending on your level of fitness.
When do you start to notice the results?
The exact timeline to see results will vary depending on factors such as training intensity, frequency, diet, and your starting physical condition. Generally, however, people can begin to see and feel improvements in their core strength and stability after a few weeks of incorporating the bird dog into your regular training routine.
Remember, it is always important to perform any exercise with the correct technique to maximize the benefits and minimize the risk of injury. If you are new to exercise, it may be helpful to start with the help of a professional fitness trainer or physical therapist.