How to do Birddog Sequence

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: abs, shoulders


Start on your hands and knees with your knees set up below your hips and your hands set up below your shoulders. Keep you neck in a neutral alignment, chin tucked and eyes looking down on the floor in front of you. Engage your core by drawing your belly button up in towards your spine, away from the floor.

From this position raise and straighten your left arm and right leg at the same time so that your arm is reach out overhead at shoulder height and your foot is reaching out behind you at hip height. Throughout this movement aim to keep the rest of your body as still as possible, especially focusing on your hips, shoulders and spine.

How to make Birddog Sequence easier

To make this easier break it down into sub-sections. Start with just moving one arm out, and bringing it back, then one leg, then the other arm, then the other leg. As you master this you can then try the full birddog sequence.

How to make Birddog Sequence more challenging

Increase the challenge of this exercise by pausing at the top position and as you get stronger, increase the amount of time that you hold it for.

From there try our Plank Pose and Plank Side Walk exercises.

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