Bird Dog (on stability ball)

Bird Dog (on stability 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 arm and torso upward beside head while raising leg on opposite side up out behind body. Lower arm, torso, and leg to original position and repeat. Perform movement with opposite arm and leg.

Comments

Lift leg and arm deliberately with no jerking. Also see Alternating Bird Dog (one 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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