alternate arm and leg (bird dog)
do this exercise slowly. try to keep your body straight at all times, and don't let one hip drop lower than the other.
- start on the floor, on your hands and knees.
- tighten your stomach muscles.
- raise one leg off the floor and hold it straight out behind you. be careful not to let your hip drop down, because that will twist your trunk.
- hold for about 6 seconds, then lower your leg and switch to the other leg.
- repeat 8 to 12 times on each leg.
- over time, work up to holding for 10 to 30 seconds each time.
- if you feel stable and secure with your leg raised, try raising the opposite arm straight out in front of you at the same time.
current as of: july 17, 2023
author: healthwise staff
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