Ipsilateral Bird Dog 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
None
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Ipsilateral Bird Dog is a bodyweight exercise that primarily targets the abdominal muscles, focusing on building core stability and strength. To perform this movement, you extend one arm and the opposite leg simultaneously while maintaining a stable, neutral spine. The exercise challenges the core by requiring balance and coordination, engaging the abs to prevent the body from tilting or collapsing during the movement. As a bodyweight exercise, it requires no additional equipment and can be done anywhere, making it an effective addition to core strengthening routines. The focus is on controlled movement and proper alignment to maximize the benefits for the abs.
How to Perform
Start by getting into a tabletop position with your knees aligned beneath your hips, your hands positioned under your shoulders, and your toes tucked onto the floor for stability.
Lift and extend your right arm and left leg at the same time, making sure to keep your torso and hips level throughout the movement.
Hold this extended position briefly, focusing on engaging your core to maintain balance.
Slowly return your arm and leg back to the starting position, keeping control of the movement.
Repeat the movement for the desired number of repetitions, alternating sides as needed.
Tips
Before attempting the Ipsilateral Bird Dog, ensure that you have mastered the contralateral version of the movement. This will help you build the necessary control and stability for the more challenging variation.
When extending your leg, focus on engaging the hip muscles rather than relying on lumbar extension. Your lower back should remain neutral without arching, and the leg should align with your torso, not higher or lower.
As you extend your arm overhead, be mindful not to overarch your lower back as a way to compensate for the movement. The core should remain engaged to prevent excessive lumbar extension.
While reaching overhead, pay attention to the activation of your lower trapezius, located near the bottom edge of your shoulder blade. You should feel it working slightly, especially as you push your arm up.
If you struggle to extend your leg fully or reach your arm overhead, check your core alignment first. Ensure that your spine is in a neutral position, then focus on other potential limitations like thoracic extension, glute activation, or scapular upward rotation.
Exhale as you extend both the arm and leg. Imagine trying to balance a cup of water on your back—this will help you maintain stability and prevent unnecessary movement. The goal is not to rush through the repetitions but to perform each one with control and proper form.
How Not to Perform
Avoid Arching Your Lower Back: Do not allow your lower back to arch excessively when extending your leg or arm. This can lead to unnecessary strain on your spine and shift the focus away from your abs. Keep your core engaged to maintain a neutral spine throughout the movement.
Don’t Use Momentum: Refrain from swinging your arm or leg to get into the extended position. Use slow, controlled movements to ensure that the focus stays on your core, especially the abs, and not on momentum.
Avoid Overextending: When lifting your leg or arm, do not force them beyond their natural range of motion. Overextending can compromise your form and may lead to joint strain. The leg and arm should remain in line with your torso, not too high or too low.
Don’t Let Your Hips Rotate: Ensure your hips stay square to the floor throughout the exercise. If your hips rotate or shift, it can diminish the effectiveness of the exercise and increase the risk of injury. Keep your pelvis stable to engage the core properly.
Avoid Shrugging Your Shoulders: Do not allow your shoulders to elevate or tense up when extending your arm. Keep your shoulders relaxed and your neck long, focusing on extending through your arms without unnecessary tension in the upper body.
Don’t Hold Your Breath: Make sure to breathe consistently throughout the movement. Holding your breath can increase intra-abdominal pressure, making it harder to maintain stability. Exhale as you extend your arm and leg to maintain a controlled movement.
Avoid Sinking Your Chest: Keep your chest open and avoid collapsing it toward the floor. This will help maintain a stable upper body and allow your core muscles to engage more effectively.
Don’t Rush the Reps: Avoid performing the exercise too quickly. Rushing through the movement can reduce the time your muscles are under tension and lead to poor form. Focus on slow, deliberate repetitions to maximize core engagement and avoid injury.
Avoid Excessive Flexion or Extension of the Neck: Keep your neck in a neutral position. Avoid looking too far forward or downward, which can strain your neck and affect your posture. Instead, keep your head aligned with your spine to reduce unnecessary tension.
Don’t Let Your Glutes or Hamstrings Take Over: While the glutes and hamstrings play a role in the movement, the focus should be on your core, particularly the abs. If you feel your glutes or hamstrings working too hard, reassess your form and make sure your abs are engaged properly to maintain control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
