Bird Dog – Legs Only, Pelvic Floor Contraction

  • HOW: Begin by positioning on hands and knees. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you lengthen the leg away from you. Return to the starting position. 
  • FEEL: You will feel your core, glutes, and shoulder blades working. 
  • COMPENSATION: Avoid arching the back. Avoid shifting or rotating the hips.

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