5th Day of Fitmas…The Bird Dog

On the 5th Day of Fitmas, my PT gave to me…a Bird Dog.

• Start in a quadruped position with hands under your shoulders and knees under your hips.
• Tighten your abdominal muscles without moving at your pelvis.
• Lift your right leg behind you while extending your left arm in front of you with thumb pointed towards the ceiling.
• Maintain abdominal contraction and level pelvis throughout the entire movement.
• To insure that the pelvis is level you may want to balance a bottle of water in the small of the back.
• 10 x 5 seconds each side.

Stay tuned tomorrow for the next exercise!