Iron Bird Dog targets: butt, hamstrings, obliques, back, and shoulders.
1. Start an all fours on the floor or mat (knees under hips and hands under shoulders) with a dumbbell squeezed in the crease of your right knee. The dumbbell can be anywhere from 2-8 lbs.
2. Keeping the right knee bent so that the dumbbell is secure, lift the right leg until thigh is parallel to the floor and extend the left arm in front of you at shoulder level (bird dog position). Make it easier: do move without weight and/or keep hands on the floor.
3. Bring the right knee in towards chest as you bend the left elbow in to meet it. Return to bird position.
4. Do 10 reps; switch sides and repeat. Do 2 to 3 sets.
Note: if your standing knee begins to bother you, you can use a folded up towel as padding.
Let me know what you think about this exercise. Did you like it? Did you feel it in the right spots? XO
Photo: Shape Magazine
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