Bird-Dog Plank 101 Video Tutorial
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Overview
The birddog plank is an exercise that targets the abdominal muscles, particularly the rectus abdominis or six-pack muscles. It is a challenging exercise that requires core strength and stability, To perform the birddog plank, start in a quadruped position with your hands and knees on the ground. Your hands should be shoulder-width apart and your knees should be hipwidth apart, Inhale and extend your right leg behind you, keeping your knee bent. At the same time, extend your left arm in front of you, keeping your elbow straight. Your body should form a straight line from your head to your heels, Hold the position for a few seconds, then return to the starting position. Repeat on the other side, The birddog plank is a great exercise for strengthening your core and improving your balance. It can be performed as part of a warmup routine or as a standalone exercise.
How to Perform
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★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
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How Not to Perform
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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.
