Bodyweight Ipsilateral Bird Dog

Instructions for proper form

Begin in a quadruped position on all fours, ensuring your hands are directly under your shoulders and your knees are under your hips. Engage your core by pulling your navel towards your spine. As you extend your right arm forward, simultaneously extend your left leg backward while keeping your hips level and not rotating. Hold for a moment, then return to the start position and repeat on the opposite side. Maintain a neutral spine and avoid arching or rounding your back throughout the movement.

Common mistakes to avoid

Avoid rotating your hips or shoulders; keep your body aligned. Do not let your lower back arch excessively or allow your neck to strain by looking up. Also, avoid using momentum; the movement should be controlled and deliberate.

Benefits

Specific benefits of the exercise

The Bodyweight Ipsilateral Bird Dog strengthens the abdominals and improves stability by engaging the core, enhancing balance, and promoting spinal alignment.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see improved core strength, better posture, and enhanced stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to enhance their core stability and those practicing rehabilitation techniques to improve postural control.

Scientific studies supporting its effectiveness

Studies show that anti-rotational movements like the Ipsilateral Bird Dog can significantly activate the core muscles, supporting improved functional performance and injury prevention (source: Journal of Physical Therapy Science, 2015).

Variations

Beginner modifications

For beginners, modify the exercise by performing the Bird Dog without extending the arm and leg fully, or perform it while resting on your forearms instead of hands to reduce the intensity.

Advanced progressions

For advanced practitioners, add weights to the moving arm or leg, or incorporate a stability ball under the extended arm to increase challenge and stability demands.

Integrations

Complementary exercises

Complement this exercise with planks and side planks to further enhance core stability and strength.

Super set recommendations

Super set with exercises like the Push-up or Squat to maximize core engagement and total body strength within a single workout.

Sample workout routines

Incorporate the Bodyweight Ipsilateral Bird Dog into a core routine alongside exercises such as Russian Twists, Plank Holds, and Mountain Climbers.

Exercise combinations

Combine with unilateral strength exercises such as Single-arm Rows or Single-leg Deadlifts to promote balance and coordination while targeting similar muscle groups.

Best time to do this exercise in your workout

Best performed in the core or stability section of your workout, either as part of a warm-up or as a mid-workout conditioning exercise.