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Bird Dog
The popularity of the Bird-Dog fitness exercise among athletes is high. This exercise can only be performed using one's own body weight, making it ideal for home workouts. Whether the goal is weight loss or muscle building, the Bird-Dog is equally effective. The execution is simple and particularly suitable for beginners.
Another term for this exercise is Superman. However, this can lead to confusion as the extension of the back while lying down is also known as the Superman exercise. In this post, the focus is on the Bird-Dog.
The muscles targeted during the plank with arm and leg lift are the erector spinae and the gluteus maximus. Supporting muscles include the deltoids, rectus abdominis, and biceps femoris.
The execution of the Bird-Dog, a classic bodyweight training exercise, is fundamentally simple. However, you will receive some tips on the optimal body position and execution in the following.
Body position
Start in the starting position on all fours. Your knees are under your hips, and your hands are under your shoulders. Keep your back straight, and your head is a natural extension of the spine. Tighten your stomach before starting the movement.
Movement execution
First, lift one arm and the diagonal leg simultaneously. Both should now be horizontal. Then, bring your elbow and knee together under your body. Subsequently, extend your arm and leg again. After reaching the desired number of repetitions, you can switch sides.
Stressed muscles and common mistakes
The execution of the movement is simple and easy to comprehend. Nonetheless, athletes often commit the same errors that you should avoid to achieve optimal training results.
✅ Weak Body Tension: A straight back is crucial for the "Cat Arch" exercise. However, in the gym, the opposite is frequently observed – a detrimental posture with weak body tension.
✅ Hasty Execution: Many athletes tend to perform the movement hastily. To promote coordination and strengthen muscles, it is advisable to carry out the exercise at a moderate pace and with care.
Alternatives and similar exercises to Bird Dog
The Bird-Dog is highly suitable for your training sessions at home or in the gym. If you're seeking variety, you'll find various options here.
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