Bird Dog
Best for: Activating all four abdominal muscles and enhancing stability.
Starting position: Begin on your hands and knees with a neutral spine.
Steps:
- Extend your right arm forward while simultaneously extending your left leg backward.
- Focus on keeping your body stable and avoiding any arching of the back.
- Return to the starting position and switch sides.
- Complete ten reps on each side for three sets.
Incorporating these exercises into your routine, following the detailed steps provided, can help enhance core strength, stability, and overall fitness when performed consistently and with proper form.
Reference:
[1] https://www.chirocredit.com/downloads/rehab/rehab164.pdf
[2] https://www.sciencedirect.com/science/article/pii/S1440244014000036
[3] https://www.winway.me/how-to-do-the-russian-twist-for-powerful-abs/
[4] https://journals.lww.com/nsca-scj/Fulltext/2019/10000/Exercise_Technique__The_Dead_Bug.15.aspx
[5] https://biomechanics.iauh.ac.ir/article-1-198-en.pdf
