Bird Dog Extension is a more comprehensive exercise method that involves the buttocks, abdomen, and lower back, but is mainly used to exercise the buttocks. It is partially similar to the kneeling position and is often used in aerobics classes.
Target exercise area: Gluteus maximus
Action essentials:
1. Kneel on the mat, knees and hips Same width
2. Slowly lift your straight left arm upwards, and at the same time lift your right leg to the highest position possible, stay for 2 seconds, lower it, and repeat. During the movement, try to keep the torso from head to buttocks close to parallel to the ground, stay stable, keep your abdomen tense, and do not arch your body.
3. You can complete one set of left hand (with right leg) on one side, and then switch to the right hand (with left leg) on the other side; you can also do it alternately in one set.
Notes:
1. During the movement, keep the abdominal muscles in a contracted state and avoid bending the body to avoid affecting the strength of the buttocks.
2. To increase the difficulty, you can tighten the wrists. Tie weight-bearing sandbags to your ankles
3. Others are similar:
