Do Bird dog at home.
Come onto hands and knees with a long, flat back.
- Position
- On all fours
- Works
- Core, Back, Posture
- Level
- Foundation, week 1
- In class
- About 50 seconds
Do it step by step
- Come onto hands and knees with a long, flat back.
- Breathe out. Reach one arm forward and the opposite leg back.
- Breathe in. Bring them back under you.
- Breathe out. Switch sides.
- Breathe in. Back to center.
Hear your teacher cue it
These are the lines I say in your class, recorded for the app. Press play and move with them.
Set upCome onto hands and knees with a long, flat back.
Step 1Breathe out. Reach one arm forward and the opposite leg back.
Step 2Breathe in. Bring them back under you.
Step 3Breathe out. Switch sides.
Step 4Breathe in. Back to center.
Feel it, ease it, stay safe
Feel it hereYour belly and glutes keep you steady on two points.
Make it easierSlide your leg back along the mat without lifting it.
Watch outKeep your hips square to the floor.
Find it in your plan
Your 28-day plan unlocks one level a week. Bird dog belongs to the Foundation level, so it joins your classes in week 1. Start it on day 1.
You also do it in these quick classes:
- Lift your glutes, 15 minutes: Work your hips for fifteen minutes: side lifts, bridges and kicks.
- Care for your back, 12 minutes: Give your spine twelve gentle minutes.
Your questions about Bird dog
Is Bird dog good for beginners?
Yes. Bird dog sits at the Foundation level, so you meet it in week 1 of your plan. Slide your leg back along the mat without lifting it.
How long should I do Bird dog?
In a Her Pilates class you hold Bird dog for about 50 seconds. Slow down and keep the breath steady over adding time.
What should I feel in Bird dog?
Your belly and glutes keep you steady on two points.
What's an easier version of Bird dog?
Slide your leg back along the mat without lifting it.
Do Bird dog with a mini you.
Watch her do it first, then move together while I count your breath. Your first class is free.
Pair it with these moves
Hear first when I add a new class.
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