When it comes to working out your abs, not all exercises are created equal. One exercise that makes you a lot of money is the humble hound dog, which gets its name from the position a hound dog strikes when it has located a bird: nose forward, leg up. But how do you do the exercise and what are the benefits of adopting this canine position? Read on to learn more.
The bird dog may not sound particularly complicated, but it’s one of the best ab exercises out there when it comes to working out your core. Unlike ab exercises where you lie on your back, with a hunting dog you are on all fours, forcing your stabilizer muscles to work hard as you move into the pose.
How to make a bird dog
Let’s start by taking a look at how to make a bird dog with the correct shape:
- Start on your hands and knees, in what’s known as a tabletop position: wrists directly in line with shoulders and knees in line with hips
- From here, extend your left arm straight forward and your right leg behind you. Engage your core and focus on maintaining a flat back. You should be looking at the floor.
- Hold the position briefly, then return to the starting position. This is a repeat.
- Start with 10 reps, then repeat the movement with your other arm and leg. Do two more sets on each side.
Remember, the key here is to move slowly and with control. If you try to move too fast, you will have a hard time standing still and will likely stagger.
What muscles does a hunting dog work?
Hound dog is essentially a core exercise, but it’s sneaky, as it works a variety of muscles, including the spinal erectore, extending from the neck to the full length of the vertebral column; THE buttocks; and the rectus abdominis muscles, the muscles we are talking about when we refer to the “six-pack”. Also, it works hamstringsTHE trapezius muscles in the upper back, and the deltoid musclesforming the rounded shape of the shoulder.
Bird Dog: Common Form Mistakes
Raising the legs too high
As you lift your leg out and back in the bird dog, avoid jerking your leg too high—there should be a straight line from your extended toes, up your back, and to the heel of your foot. Squeeze your glute as you lift your leg to engage the muscle as you move your leg. Make sure there is no arch in your back.
Let the pelvis rotate
For this exercise to work, your core should be doing most of the work. Think about keeping your pelvis stable, with the two hip bones facing the mat. Don’t let your hips go down or swing from side to side as you raise and lower each leg. Don’t let your back bend as you move, think about engaging your core the entire time.
Don’t engage your core
Like all the best ab exercises, it’s important to think about engaging your core during this movement. Think about sucking your belly button into your spine and keeping your abs braced throughout.
Moving too fast
Like a forearm plank, the hound works by maintaining a static position—it’s an anti-rotation exercise. Make sure you’re not rushing through the movement, stand overhead, with one arm and leg extended, and hold here for a few seconds before returning to starting position.
Bird dog: Variations to try
Weighted hunting dogs
To up the ante on this exercise, simply add weight by holding one of the best adjustable dumbbells in each hand as you raise your arm or by tying a pair of the best ankle weights around your ankles.
Bird dog squeaks
For a bird dog crunch, once you are in the bird dog position, with the opposite arm and leg extended, crunch the elbow to touch the knee under the body, then extend them back, before returning to the starting position .
Bird dog plank
Finally, to really challenge your core, do a bird dog from a high plank position, with your wrists stacked under your shoulders and your core engaged. From here, he lifts one leg and lifts the opposite arm in front of your body. Hold here, then return to the high plank position and repeat on the opposite side.
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