EXERCISE #2

The birddog

What you will need - a mat

This exercise works to stabilize your core as well as works your gluteus, deltoids, biceps and your hips. First, you want to lower your-self to the mat, to a hand and knee position, keeping your hands and feet about shoulder and hip width apart. The next step is to raise the opposite limbs level with your body. At this point you want to make sure your back is straight and your core is engaged. If you are spotting someone you want to look to see if their stomach or lower back are lowering, this is a common fault with exercise. You want to hold this position for 30 – 45 seconds. Now, lower both limbs and raise the opposing sides, holding again for 30 – 45 seconds.

You want to repeat this exercise 10 times to each side. You can also add a plank and side planks to intensify this exercise.