How to do bird dog training | how to do bird dog exercise | Abs training | leg training #workout, #birddogworkout, #abworkout, #coreworkout, #absworkout, #corestabilityworkout, #birddogworkoutbenefits, #lowerabworkout, #abs, #howtodobirddogexercise, #legworkout,
[[[ You Can Workout Your Abs and Butt Anywhere. ]]]This abs and glutes workout is ideal if you want to exercise quickly and effectively but don’t have access to a lot of equipment. According to Sivan Fagan, CPT, owner of Strong with Sivan in Baltimore, MD, whether you’re short on time or simply don’t want to dedicate it all to exercising, superset and triset programming can help you target multiple muscle groups more effectively. By doing supersets, you will combine two exercises and go directly from one to the next without stopping. With trisets the same idea applies, but there are three exercises in the group instead of two. This abs and glutes workout is based on that idea and is simple but not daunting, especially for those who are not experienced athletes. You’ll alternate glute exercises with core exercises in this workout, which prevents the larger muscles in your lower body from working continuously, which can be incredibly tiring. There is also an added security benefit. Working your abs with those ab exercises helps you maintain proper form and technique by keeping your core engaged during the lower-body activities that follow, Fagan advises. According to Fagan, each exercise in this program was selected to target specific muscles with a variety of movement patterns to provide the most balanced training stimulus. For example, you should focus on three movement patterns: the squat (which in this workout uses the lunge variety), the hip hinge (glute bridge), and hip external rotation to target your butt, which is made up of the gluteus maximus, medius, and minimus (fire hydrant). You’ll focus on core stability and “anti-movement” exercises for your abs. The Pilates plank and pulse train antiextension (where you resist arching your lower back), the side plank works antilateral flexion (where you resist lateral flexion), and the bird dog trains antirotation (where the hips and spine are braced to resist rotation). The lower core can be specifically targeted with some dynamic movement with leg lifts. Try this abs and glutes workout to really work your glutes and core. The Exercise: To make some of the moves more comfortable, you’ll need an exercise mat. For an added challenge, if you’re a more experienced exerciser, you can also perform the glute bridge and fire hydrant while holding a mini band above your knees. The Actions: 1st Superset Curtsy Lunge to Jump Reverse Lunge Plank to Side Plank Subset 2: Glute Bridge Leg Raise Triset: Fire Hydrant Pilates Pulse Bird Dog Instructions: Work each exercise for 12 to 15 reps (for moves performed on each side, do 12 to 15 per side). In each superset and Triset, try to avoid taking a break between exercises. After the first and second subset of each Superset and Triset, take a short break. {{{ How to Do the Bird Dog Training }}} Start in a tabletop position on your hands and knees, stacking your wrists under your shoulders and your knees under your hips. The starting point is at this point. While keeping your back flat and hips level with the floor, extend your right arm forward and your left leg back. Consider pressing your foot against the wall behind you. Return your arm and leg to the starting position while contracting your abdomen. That’s a repeat. Perform 12 to 15 repetitions, then switch sides. THANKS FOR WATCHING, SUBSCRIBE TO MY CHANNEL AND CLICK ON THE BELL ICON FOR NEW UPDATES…