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!