Bird Dog

Courtesy of Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Exercise Data

Tips

Kneel on a mat and place your hands on the mat under your shoulders. You should be on “all fours” (like a dog). Brace your abs.

Raise your right hand and left leg simultaneously while keeping your abs braced.

Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it wouldn’t fall off). Your back should be flat like a table.

Hold for 5 seconds and then slowly lower without rotating your pelvis.

Do 6 reps for each side.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com.