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BOSU Bird Dog Pose How To Guide

Balance Trainer Bird Dog


Exercise Level : Intermediate

Movement Type : Static Stability

Primary Muscles : Arms, Legs, & Core

Equipment : Balance Trainer

Variations : Easier- reduce time and go from flat surface;

 Harder- increase time and add resistance to arms and/or legs.

Balance Trainer Bird Dog

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Exercise How To


- Start exercise in a kneeling position on balance trainer: balance one knee in the middle of balance trainer, core engaged, opposite hand under shoulder, look three feet in front, and maintain neutral spine.
- Keep a straight line and raise the opposite arm and leg to hold for the duration of the exercise.
- Maintain stability as you hold the position for the allotted time then switch to the opposite side.

BOSU Bird Dog Exercise Diagram

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This website is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The website and blog  are  intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The website and blog are accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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