Bird dog – how to do it right
On all fours, reach out one arm and the opposite leg.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On all fours with a flat back.
- Reach one arm and the opposite leg long.
- Keep your hips level – pause briefly.
- Alternate sides.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. The side changes from round to round.
If something niggles
Knee niggling? Don’t fancy the floor? Then do Superman instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Core, Bodyweight, Pull-up starter, Mat easy, Strength compact. BLOX builds your workout from them – based on your time, energy and how you feel today.