Standing Bird Dog
Standing Bird Dog is an effective core exercise that strengthens the core muscles, back and hips, while improving balance and stability. By performing this exercise standing, you activate more muscles, especially in the legs and back, which are not as involved in the traditional kneeling Bird Dog.
Correct Form and Technique
How to perform Standing Bird Dog :
- Starting position: Stand upright with your feet hip-width apart. Raise your right arm straight forward and at the same time raise your left leg backwards, so that they are in a straight line.
- Control: Keep your core tight and make sure your hips and shoulders are parallel to the floor. Avoid rotation in the body.
- Balance: Hold this position for 3-5 seconds before lowering your arm and leg, and repeat on the opposite side.
- Breathing: Breathe evenly throughout the movement to maintain control and focus.
Common Errors
Avoid these common mistakes to maximize the effectiveness of Standing Bird Dog :
- Overrotation: Make sure the hips and shoulders stay in the same line, without the body rotating.
- Lack of control: Perform the movements slowly and controlled for better balance and muscle activation.
Modifications and Variants
Adapt the exercise to your level with these modifications:
- Beginner level: Start by just lifting your arms or legs separately before combining the movements.
- Advanced level: Perform the exercise on an unstable surface such as a balance pad to increase the challenge.
Repetitions and Sets
Aim for 3 sets of 10-12 repetitions per side. This is an excellent exercise for improving both balance and core strength.