BIRD DOGS If you want to build a strong spine, core, and upper body, the bird dog is THE exercise for you. What’s so effective about this exercise is that it activates the entire POSTERIOR KINETIC CHAIN which is the chain responsible for helping you stand, lift, and transfer mechanical energy as you walk. The KEY to make get the most out of this exercise is to HOLD the “up” position for 5-10 seconds. Isometrics are insanely powerful strength builders for the postural muscles of the body – what w

307K views · 4.8K reactions | Zoomies, also known as cardio for dogs. Workout via instagram.com/rascalthepiggypitty/ | BARK | Facebook

Bird Dog Elbow Plank

This exercise is called “bird dog” and it improves core stability, balance, and coordination while strengthening the lower back, glutes, and shoulders. It’s great for improving posture and preventing lower back pain. How many times? 4 sets of 10 reps per side. #fitnessmotivation #homeworkout #backpain | Thefitchampion

If you’re able to put weight on your knees, the bird dog is a wonderful exercise. Really feel your legs and arms lengthen, brace your core, retract your shoulders and start with 8-10 on each side. Enjoy! | A Balanced You

12K views · 276 reactions | FIX YOUR BIRD DOG The bird dog is one...