Bird Dog Arm Static

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The Bird dog arm static workout is a bodyweight exercise that primarily targets the abdominal muscles.

It involves getting into a tabletop position with hands and knees on the ground, then extending opposite arm and leg.

This static hold engages the core muscles to stabilize the body, while also improving balance and coordination.

While the workout does engage other muscles like the shoulders and glutes, its main focus is on the abs.

Start in a tabletop position on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Extend your right arm forward, parallel to the floor, while simultaneously extending your left leg straight back, parallel to the floor.
Keep your core engaged and your spine in a neutral position throughout the exercise.
Hold this position for a few seconds, focusing on keeping your body stable and balanced.
Slowly lower your right arm and left leg back to the starting position.
Repeat the movement by extending your left arm forward and your right leg straight back.
Continue alternating sides, performing the exercise for the desired number of repetitions.

Engage your core by imagining a string pulling your belly button towards your spine, creating a strong and stable foundation for the exercise.
Keep your back straight and avoid any arching or rounding. Imagine a straight line running from your head to your heels, ensuring proper alignment and maximizing the effectiveness of the exercise.
Extend your arm fully, reaching out in front of you, while simultaneously extending your opposite leg straight back. This will challenge your balance and activate your glutes, hamstrings, and lower back muscles.
Focus on maintaining a steady breath throughout the exercise. Inhale deeply as you extend your arm and leg, and exhale fully as you bring them back to the starting position. This will help you stay focused and centered during the movement.
Start with a shorter hold time, gradually increasing it as you build strength and stability. Aim for 10-15 seconds initially, and work your way up to 30 seconds or more. Remember, progress takes time, so be patient and consistent with your practice.