Bird Dog with Weighted Wrist Bands and Knee Pads
Beginner, Core, 3 x 10 each side
How to do it
Bird dog on all fours with wrist weights and knee pads for support.
You'll need
Steps
Place the knee pads under your knees and get onto all fours. Keep your hands directly under your shoulders and knees under your hips. Secure the weighted bands around your wrists.
Keep your back flat, core gently engaged, and gaze toward the floor. Maintain a stable position without shifting your hips.
Slowly extend your right arm forward and left leg backward until both are roughly parallel to the floor. Keep your hips and shoulders square.
Bring your arm and leg back down with control, then extend your left arm and right leg. Continue alternating sides for the planned number of repetitions.
Form cue: Reach long, keep your hips square, and move with control.
Stop if you feel pain. This is general guidance, not medical advice.
Do it with
The kit in this exerciseCork yoga matAED 119 incl. VAT
The kit in this exerciseSuede yoga matAED 99 incl. VAT
The kit in this exerciseKnee support padAED 35 incl. VAT
The kit in this exerciseAnkle and wrist weightsAED 79 incl. VAT
The kit in this exerciseShort loop resistance bands, pack of 3AED 50 incl. VATRelated exercises
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