Thursday, April 21, 2011

Bird Dog

The Bird Dog (also called two-point box) is an effective core, back and lower body exercise. On a gym mat or soft surface start with the dog position (knees and hands on the floor). Then comes the bird phase: raise your left arm and right leg simultaneously so they're parallel to the floor; hold for a few seconds until you feel the burn. Go back to the dog position and repeat the bird phase on the other side. This underrated exercise works the lower back, hamstrings, middle back, abs. Do 3-4 sets of 6-10 alternating reps.

Pros:
  • A true whole-body exercise.
Cons:
  • You need a gym mat or soft surface otherwise your knees will suffer.

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