Bird Dog Leg Static

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The bird dog leg static workout is a bodyweight exercise that targets the abdominal muscles.

By using the bodyweight as resistance, this workout engages the abs to stabilize the body.

While other muscles such as the glutes and lower back are involved, the focus remains on the abs.

This exercise requires maintaining a static position, making it an effective way to strengthen and tone the core.

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 leg straight back behind you, keeping it parallel to the floor.
At the same time, raise your left arm straight out in front of you, also parallel to the floor.
Maintain a straight line from your fingertips to your toes, engaging your core muscles to stabilize your body.
Hold this position for a few seconds, focusing on keeping your body balanced and stable.
Slowly lower your right leg and left arm back to the starting position.
Repeat the movement on the opposite side, extending your left leg back and raising your right arm.

Start by getting into a tabletop position on all fours, with your hands directly under your shoulders and your knees under your hips. Keep your back flat and engage your core muscles.
Extend your right leg straight back, keeping it in line with your hips, while simultaneously lifting your left arm straight forward, parallel to the floor. Imagine reaching your fingertips and toes as far away from each other as possible.
Focus on maintaining a strong and stable core throughout the exercise. Imagine a string pulling your belly button towards your spine, activating your abs and preventing any sagging or arching in your lower back.
Hold the position for a few seconds, feeling the tension in your abs, glutes, and lower back. Keep your neck in a neutral position, aligned with your spine, to avoid straining your neck muscles.
Slowly lower your arm and leg back to the starting position, and then repeat the movement on the opposite side. Remember to breathe steadily throughout the exercise, inhaling deeply as you extend your arm and leg, and exhaling as you return to the starting position.