@trainingformynextchapter: If I can only pick four core exercises, bird dogs are on that list every single time. Why? Our core isn’t just designed to create movement – its primary job is to prevent unwanted movement. Bird dogs train your core to resist rotation and extension while your arms and legs move, which carries over to lifting, running and, most importantly, everyday life! BUT lots of people do these wrong and miss out on so many of the benefits. Here’s how to perform them properly: • Start on all fours with your hands directly under your shoulders and knees under your hips • Brace your core (pretend you’re about to be lightly hit in the stomach lol) • Keep your ribs down and your spine neutral • Slowly (emphasis on slowly!) extend your opposite arm and leg • Then bring your elbow and knee together for a controlled “crunch” or “fold”. Think about rounding slightly through your lower back and squeezing your abs as they meet • Repeat 10x each arm/leg Key cues to master this move: ☑️ Keep your weight centered - don’t let your hips rotate or lower back arch ☑️ Focus on your breathing - in on the extend, out when you fold in ☑️ Focus on form, not on speed ☑️ Hold it in those spots that feel more challenging! SAVE for your next workout and stay tuned for part three! #core #pelvicfloor #Fitness #coreexercises #abs
