- What muscles does the Bird Dog exercise work?
- The Bird Dog primarily targets your abs and lower back, helping to strengthen your core and improve spinal stability. It also engages your glutes, shoulders, and upper back as secondary muscles for balance and support.
- Do I need any equipment for the Bird Dog exercise?
- No equipment is required for the Bird Dog; it’s a bodyweight exercise you can do anywhere. A yoga mat can make the position more comfortable, especially if you’re on a hard floor.
- Is the Bird Dog good for beginners?
- Yes, the Bird Dog is beginner-friendly because it’s low-impact and easy to learn. It’s a great starting point for building core strength, improving posture, and enhancing balance without putting stress on your joints.
- What are common mistakes to avoid when doing the Bird Dog?
- A common mistake is letting your hips tilt or sway, which reduces core engagement. Avoid arching your lower back and focus on keeping a neutral spine while moving slowly and deliberately.
- How many sets and reps should I do for the Bird Dog?
- Aim for 2–3 sets of 8–12 controlled reps per side if you’re focusing on strength. For stability or rehab work, holding each position for 15–30 seconds can be more effective.
- Is the Bird Dog safe for people with lower back pain?
- Yes, the Bird Dog is often recommended for people with lower back pain because it strengthens the core without placing excessive strain on the spine. Always move slowly, maintain good form, and consult a healthcare professional if you have an injury.
- Are there variations of the Bird Dog exercise I can try?
- You can make the Bird Dog harder by adding a resistance band around your foot or holding a light weight in your hand. For an easier variation, keep your toes or fingers lightly touching the floor instead of fully lifting them.
