Technique
Start in a bird dog position on hands and knees. Extend opposite arm and leg while maintaining balance. Perform rowing movements with the extended arm while keeping your core engaged and body stable.
A core stability exercise that combines the bird dog position with rowing movements to improve balance, coordination, and back strength.
Start in a bird dog position on hands and knees. Extend opposite arm and leg while maintaining balance. Perform rowing movements with the extended arm while keeping your core engaged and body stable.
Begin on hands and knees with back straight, core engaged, and body in a neutral position.
Return to the starting bird dog position with all limbs in contact with the ground.
Keep core engaged, maintain balance, control the movement, breathe steadily
Losing balance, arching back, rushing the movement, not engaging core
Add resistance, increase duration, try different variations, extend range
Remove rowing motion, practice static holds, reduce duration, use support
Maintain proper form to avoid back strain. Stop if you experience back or shoulder pain. Consult a professional if you have core issues.