Strength, Training

How to do the Bird Dog Exercise – Abs Workout

Bird Dog StepsApp Fitness Blog

Bird Dog Exercise is a bodyweight exercise for the core, which is also known as Superman exercise.

The bird dog is a simple and very effective exercise that improves stability. It is a bodyweight floor exercise and strengthens the core and abdominal muscles. Also the lower back, tights and butt are included.

It is also known as Superman exercise workout and a good counterpart to the many core exercises that focus on the abs, like leg raises and sit-ups.

Watch our video on YouTube for knowing how to do the Bird Dog Exercise!

  1. Start with the knees on all fours. Wrists beneath shoulders, knees under hips.
    Bird Dog StepsApp Workout

  2. Extend your left leg straight back, straightening your knee. Extend your right arm forward, straightening your elbow. Use deep breathing to increase the stretch, reaching further on every exhale.

    Bird Dog Workout StepsApp

  3. In the downward phase you gently lower yourself back to the starting position and touch the elbow with your knees.

    Bird Dog Workout

  4. Repeat with the opposite limbs.

    Bird Dog Workout Training

    Tip: Do 2-4 sets of 8-14 repetitions each side and move slowly and with control. Keep the back of you neck in line with your spine.


Always ask a doctor for advice if you’ve had any related injuries to prevent strain.

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