Bird Dog - Superman

Elevación alterna de brazo y pierna de rodillas


Position yourself on all fours on a mat. Your knees should be underneath the hips and hands under the shoulders. Retract your shoulder blade. Contract your pelvic floor and core.


Lengthen the right leg until it is straight out while simultaneously raising and straightening your left arm. Make sure your leg and your arm are paralell to the floor. Return to the starting position in a smooth movement and alternate with the other arm and leg.

TIPS: Focus on stiffen the spine all the time using your core muscles.