Primary Muscles Worked:
* Core:
* Transverse abdominis: This deep abdominal muscle helps stabilize the spine and pelvis.
* Erector spinae: This muscle group runs along the spine and helps with extension and rotation.
* Obliques: These muscles on the sides of the abdomen help with rotation and stabilization.
* Glutes:
* Gluteus maximus: This large muscle in the buttocks helps with hip extension and external rotation.
* Gluteus medius: This muscle helps with hip abduction (moving the leg away from the body) and internal rotation.
* Hamstrings: These muscles on the back of the thigh help with hip extension and knee flexion.
* Quadriceps: These muscles on the front of the thigh help with knee extension and hip flexion.
Secondary Muscles Worked:
* Serratus anterior: This muscle helps stabilize the scapula (shoulder blade).
* Rhomboids: These muscles help retract the scapula.
* Trapezius: This large muscle in the back helps with scapular movement and neck extension.
Benefits of the Bird Dog:
* Improved core strength and stability.
* Enhanced balance and coordination.
* Increased flexibility in the spine and hips.
* Reduced risk of back pain.
* Improved posture.
Important Considerations:
* Proper form is essential to avoid injury. Ensure your back remains flat and neutral throughout the movement.
* Start slowly and gradually increase the repetitions and sets as you get stronger.
* Listen to your body and stop if you experience any pain.