Here on YouTube, PLANKMAS means I’m sharing a video with a new plank variation every day during the holiday month. I want you to find inspiration and be creative with your boards! Today’s video presents the BIRD DOG PLANK. The bird dog plank exercise is a much more advanced plank variation, so be sure to master good form in the regular elbow plank before attempting this move. As with any other plank variation, be sure to avoid the following mistakes: 1: Excessive arching of the spine 2: Excessive twisting of the hips 3: Shoulders behind the hands 4: Butt in the air You can find my elbow plank tutorial where I go over all of these common mistakes and more right here: The bird dog plank targets the obliques, as well as the rectus abdominis, hip flexors, and shoulders. If you find the plank bird dog too challenging, try the alternating plank reach or the quad bird dog also shown in this video. Both are excellent exercises for developing the core strength and body control needed to one day master the bird dog full plank. Looking for more plank exercise variations to try? You can find the full PLANKMAS 2019 playlist here. I’m adding a new video to the playlist every day until December 24th! WHAT IS PLANKMAS? The main Plankmas challenge is on my Instagram @amandalouisefit www.instagram.com/amandalouisefit There we plank every day and add +15 seconds of plank time every day for 24 days! Here on YouTube, Plankmas means I’m uploading 24 plank variation tutorials (!), one for each day until Christmas. In this eighteenth video of the series, I am doing a plank bird dog exercise tutorial. My goal is to show you how to do the bird dog plank exercise correctly, so we can safely plank for 24 days without injury. For the next 7 days, I’ll continue to give you daily loads of some of my favorite plank and side plank variations so you can mix them up and have fun with the challenge. To see demonstrations of some of the most common mistakes, be sure to check out my elbow plank tutorial to learn what mistakes to avoid. If you have any questions or suggestions, feel free to comment below ———————————————– // ABOUT ME My name is Amanda Louise. I am a 29 year old independent personal trainer from Denmark living in Dubai. I have an academic background in physiotherapy and specialize in helping women become fit and injury free. I began my own fitness journey in 2011 while recovering from crippling stress and anxiety, which had forced me to leave my job. It’s been 8 years and I have been a full-time personal trainer for 6 years, 3 of them in beautiful Dubai, United Arab Emirates, where I am lucky to call home. I make videos on how to get fit and injury free, home workouts, healthy eating, my fitness journey and my life as a personal trainer in Dubai. Join this journey if you want fitness and diet tips + sneak peeks into my life here in beautiful Dubai. —————————————– // TRAIN WITH ME Choose between online fitness training or personal training in Dubai, UAE. —————————————– // FIND ME ON SOCIAL MEDIA INSTAGRAM: @amandalouisefit BLOG: COACHING: SoMe INQUIRIES: amandalouisefitness@gmail.com If you like this video, please like and subscribe to my channel. It is very helpful and I greatly appreciate your support. Your support is what allows me to continue publishing free content like this. Thank you! —————————————– // MUSIC Track: Lovesight — DayFox [Audio Library Release]
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BIRD DOG PLANCHA ⎮ Advanced plank exercise variation ⎮ PLANKMAS DAY 18
