How to Do Bird dog Crunches Exercise Properly

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Main muscles worked

• Abs

Other muscles worked

• Shoulders
• Glutes
• Hip flexors
• Lower Back

Bird Dog Crunches guide

• Put your arms under your shoulders and your knees under your hips such that palms and knees become your support
• Stretch one leg and stretch the opposite arm at the same intervals
• Make a pause for at least 2 seconds with both your one arm and leg extended and then bring the active knee to touch the active elbow.
• Make a switch of side and do this repeatedly to achieve a complete set of the exercise

Trainer’s tips

• Make sure your spine is at a neutral position when performing this exercise
• Shoulders should be relaxed with your neck and head aligned
• Maintain a stable torso and inhale while extending your leg and opposite arm

Bird Dogs benefits

• The exercise strengthens one’s core and also improves balance yielding to a good body posture
• It can be used to avoid back pains and also to improve your back stability.