4. Bird Dog
The bird dog is a perfect movie for anyone who wants to work their entire body. This exercise requires balance and stability, but most importantly engages the pelvic floor muscles which will give you an incredible foundation of strength as they are so often targeted when working out with weights or coaching other athletes on how they can safely utilize these areas to win!
Here is my interpretation of how to do this exercise depending on whether you are leaning forward or backward. I like to use these two variations to engage slightly different muscles within the pelvic floor region. If you are looking for something truly unique, make sure to try both back and front bird dogs!
The Front Bird Dog:
Step 1: Get in a pushup position with your arms completely straight. Your shoulders should be stacked over the wrists and hips directly above the heels. Note: Make sure to keep your stomach muscles contracted throughout this exercise.
Step 2: Brace your abs tight and curl your toes under so that you are balancing on top of them.
Step 3: Keeping your hips still, lift the opposite arm and leg off of the ground. Try to get your elbow and knee to touch without letting your hips move at all.
Step 4: Hold for a count of 5 seconds while keeping tension on the abdominals. Repeat with another side. Perform a total of 10 reps.
The Back Bird Dog
Step 1: Get in a pushup position with your arms completely straight. Your shoulders should be stacked over the wrists and hips directly above the heels. Note: Make sure to keep your stomach muscles contracted throughout this exercise.
Step 2: Brace your abs tight and curl your toes under so that you are balancing on top of them.
Step 3: Keeping your hips still, lift the opposite arm and leg off of the ground. Try to get your elbow and knee to touch without letting your hips move at all.
Step 4: Hold for a count of 5 seconds while keeping tension on the abdominals. Repeat with another side. Perform a total of 10 reps.
Tip: I like to first do 5-10 reps of regular bird dogs before switching up to the front and back variations. This will help strengthen the same muscles you are targeting with these exercises while also working on your overall balance.