CORE: "Bird Dog Extension"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Keep hips & back level as you extend limbs

1. Align knees under hips & hands under shoulders.

2. Keep hips flat & square.

3. Draw navel into spine then brace core.

4. Extend opposing arm & leg; hold and stabilize your deep core for 1 second then alternate.

5. *Note: Place yoga mat or towel under knees to provide extra padding and comfort.

Tips: Leg should be as straight as possible and hips need to be level or flat--not tilted.  Return smoothly & slowly with control. Repeat other side.

• This is one of the most recommended core exercises found in the research.  I like the Bird Dog because it is a very gentle yet effect core exercise for beginners--you'll get nice deep core stabilization along with some glute and back extensor benefits.  Follow directions here, and you can't go wrong with this one!

• If you can't stabilize movements in the extended position (you wobble & shake) then your core is weak. Try to hold the extension long enough to "stop" movements then alternate.

• I do these a number of ways.  The basic method is to just hold a second or so to stabilize then alternate.  I also have people work up to holding each position for as long as 15 seconds.  Mix and match to give yourself different challenges and ranges of difficulty.  To increase difficulty even more, you can place your knees onto an AirEx foam pad to increase the stabilization challenge.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 12.11.07)

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