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Ab Exercises


Updated May 16, 2014

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Bird Dog Ab Exercise
Bird dog core exercise
Paige Waehner

All Exercises: Pelvic Tilts on the Ball | Seated Rotations | Bird Dog | Modified Bicycle | Ball Crunch with Med Ball Throw | Plank with Knee Bends | Crunch with Gliding Discs | Side Plank | Modified Side Plank | Modified Side Plank with Leg Lifts

The bird dog is a great overall core exercise that not only strengthens the abs and back, but also involves the glutes and improves balance and stability. For a more advanced version, try this move on the toes instead of on the knees.

  1. Begin on hands and knees with the back straight and the abs pulled in.
  2. Lift the right arm up until it is level with the body and parallel to the floor.
  3. At the same time, lift the left leg up and straighten it until it is also parallel to the floor.
  4. Hold for a moment, lower and repeat on the other side, this time lifting the left arm and right leg. Continue alternating sides for 1-3 sets of 10-16 reps.
  5. Keep the move slow and controlled and try to keep your body straight throughout the movement.
Related Video
Strengthen and Tone with this Fast Ab Workout

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