Alternating Bird Dog (on exercise ball)

Alternating Bird Dog (on exercise ball)

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Lay on top of exercise ball with legs and hands slightly apart. Place chest down so torso is wrapped over ball.

Execution

Raise left arm and torso upward beside head while raising right leg up behind body. Lower arm, torso, and leg to original position and repeat. Repeat by raising and lowering right arm and left leg in same manner. Repeat by alternating between opposite sides.

Comments

Lift leg and arm deliberately with no jerking. Also see Bird Dog (on exercise ball).

Easier

Movement can be made easier by positioning body a bit lower on ball.

Harder

Exercise can be made more challenging by positioning ball lower toward hips or place supporting arm further away from ball.


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