🧘‍♀️ How to Do the Bird Dog (Step‑by‑Step)

• Start on hands and knees on a mat (tabletop position).

• Keep your spine neutral—no arching or rounding.

• Engage your core gently.

• Extend your right arm forward and left leg back until both are long and level with your torso.

• Hold briefly while keeping hips square to the floor.

• Return to center with control.

• Switch sides and repeat.

💪 Muscles Worked

• Core (abs + lower back)

• Glutes (gluteus maximus, medius, minimus)

• Hips

• Shoulders

• Thighs

🌟 Benefits

• Improves core stability and spinal alignment

• Helps reduce or prevent low‑back pain

• Enhances balance and coordination

• Strengthens muscles needed for posture and everyday movement

Accessible for all ages and fitness levels

Bird Dog Exercise

The bird dog is a simple, low‑impact core exercise that strengthens your back, abs, hips, and glutes while improving balance and spinal stability. It’s safe for all fitness levels and great for posture, injury prevention, and functional strength.