Are you looking to train your overall body muscles without putting pressure on your lower back? The fitness industry has different classy workouts to give extra potential for muscles. But what if I tell you about one of the most prominent workouts that will develop power and mobility in the joints? Additionally, you can perform this workout in every corner of the world without any time limitations. In this short but informative blog, we will uncover some crucial factors about Bird Dog and find alternatives to Bird Dog. Let’s dive in and find what we want!
What is Bird Dog Exercise?
Bird Dog exercise is one of the simplest and easiest moves that will activate almost every muscle group. Especially, it will engage the core muscles from the deeper side to build a six-abs pack. As the name suggests, this movement asks you to get in the shape of a bird by extending your arms/legs. Most probably, this workout has the potential to pump your muscles and give you proper body alignment.
So, if you have a weak balance, then you just include Bird Dog in your routine. Furthermore, this unpaid and cost-effective workout does not require you to purchase any external equipment. However, you can increase the exercise intensity by holding dumbbells in your hand.
Benefits of Bird Dog
Bird Dog is a straightforward exercise to give strength to different body muscles. But this useful workout is very handy for different reasons. Let’s find some basic benefits of this particular exercise:
Whole Body Strengthening: Bird Dog possesses the functionality of providing full-body strength including chest, biceps, shoulders, hip flexors, etc. Flexing the arms/legs will keep both the upper and lower body in action.
Cardiovascular Health: This workout plays a dominating role in pumping the heart rate which allows the main organ to work efficiently.
Mobility and Stability: Posturing the movement to one pose will surely bring stability. Moreover, this workout is gentle for shoulder joints and knee joints that may offer significant mobility.
Low-Impact Exercise: Thus, this exercise will keep all the muscle groups active making it a low-impact workout. This means that Bird Dog will not put too much pressure on the lower back which may cause backaches.
Body Balancing: By performing this particular exercise, you will learn to balance your body properly. However, if you feel that your one side is weak enough to handle body weight, you can surely improve that side.
Since this exercise has multiple health benefits it is suitable for certain reasons. By performing Bird Dog regularly, you can feel the difference and mark this one favorite workout for full-body strength.
How to Perform
One of the most key factors is how to carry a workout and if you are wondering about the proper form, then we have the solution. Here is an exceptional guide that you can follow for carrying out this exercise:
- Place both your hands and knees on the floor in such a way that your hands and feet are in a parallel position.
- Keeping the back neutral, you have to extend the right arm and alternate in the leg.
- Make sure to balance the body on two pillars and don’t make slight imbalances to get positive results.
- Now bring the arm/leg back to the starting position and repeat the process with alternate body parts.
- It’s time to perform at least 12 reps to complete a set and allow yourself to boost stamina by performing 3 regular sets.
If you feel pain in any body part, stop performing the exercise and consult with a fitness expert to learn guidelines.
Primary Mistakes to Avoid
There are some common mistakes that you must avoid while performing this simple movement:
Don’t Lean Forward/Backward: While extending the arms/legs, don’t allow your body to lean extra. This will distract the focus and make the process painful.
Keep the Head Straight: It is mandatory to keep your head and neck in a parallel direction. Don’t allow your head to get lowered while performing actions.
Balance Yourself: However, people commit the common mistake of landing the arm/leg on the floor. Most of the time, people act rapidly and lift the alternate arm/leg before developing a strong base. It is important to make a stronger base and then take action.
Alternatives to Bird Dog
Following are the considerable alternatives to Bird Dog that will give the same benefits without any hassle. Try these alternatives and include the workouts in your routine to get stronger muscles.
1. Dead Bug
Dead Bug is one of the most effective and considerable alternatives to Bird Dog as both the exercises work with a similar approach. Being the core functional workout, Dead Bug focuses on building upper body muscles and giving flexes to arms and legs. However, you can perform this simple and beneficial core exercise anytime and anywhere. Most people prefer this as a warm-up game before lifting heavy weights.
Moreover, this activity costs you nothing except your worthy time. Along with upper-body muscles, this exercise also engages the lower-body muscles to provide full-body balance. If you are struggling to maintain a better posture, then nothing is better than Dead Bug.
2. Dragon Flag
Dragon Flag lies in the list of core exercises because it majorly targets the front muscles. Along with strengthening the upper body muscles, this significant exercise also pays attention to your secondary muscles. Except for your shoulders and head, you have to lift your body in the air for a certain amount of time.
Holding the pose for a few seconds will surely improve your balance and give you proper posturing. Being a bodyweight exercise, this exercise is tool-free and everyone can perform it to gain significant benefits. Moreover, your cardio health also gains a significant benefit by considering this exercise into your fitness routine.
3. Leg Raises
Leg Raises are a common and beneficial activity for improving overall body muscles. With the core engagement and proper flexibility in the hip flexors, you can not perform this movement. However, to improve both these qualities, you must consider this particular workout.
Without any equipment, you have to lie on the floor with your legs up in the air. For support, you can hold a bench or chair to avoid leaning forward. All through the movement, you have to lift both legs up or down with a proper flow. You will feel tension in the core muscles and see hip flexors bearing the pain.
4. Butterfly Situps
Butterfly Sit-ups are the primary but favorable alternatives to Bird Dog. However, the movement works for the core muscles and provides stability for the lower back. But being a bodyweight exercise, it gains a similar worth as the Bird Dog exercise has for individuals.
With a simple workout scenario, you have to keep your primary muscles engaged and use the body weight to feel the tension. From providing massive muscle mass to boosting overall stamina, Butterfly Situps play a crucial role.
5. Bicycle Crunches
Well, Bicycle Crunches gain significance concerning providing different benefits for strengthening the muscles. Using a cyclic style movement, you have to roll your legs in the air while keeping the hands behind the neck. With any external interruption, your target is to build muscles and gain strength. Unlike other such exercises, this workout requires no equipment which makes it cheaper for you.
Although both movements are not very similar bot the efficiency and effectiveness do matter the most. using a clean surface mat, you can easily perform this significant exercise but core engagement is the key factor to consider the most.
Conclusion
In the end, Bird Dog has a significant importance for improving our fitness journey. Although, the movements are advanced and easy to perform. However, relying on a single workout to improve overall muscles is not a good approach. Therefore, we have mentioned some of the best alternatives to Bird Dog that you can try and provide valuable feedback.