Move of the Month: Push-Up to Alternating Bird DogBy Beverley Cheng
Push-ups are a classic, full-body, and extremely functional exercise. They enter my workouts at least twice a week either in my warm-up or for my actual working sets.
Once you get strong enough to perform 20-30 push-ups in a row they can get a bit tedious, so I’m always thinking up ways to make the exercise more creative.
One of my favourite ways to change it up is to perform what’s called a ‘Bird Dog’ after completing one push-up.
The Alternating Bird Dog forces your body into an unstable position, making sure that your core is firing to remain balanced.
- Start in a push-up position with your hands slightly wider than shoulder-width apart. Ensure your body is in a flat line and your line of sight is slightly in front of your hands.
- Keeping your core tight, bend your elbows until they’re 90 degrees with the ground. Keep your elbows tight, making sure they’re not flaring out to the sides.
- Push up through the heels of your palms until you’re back in push-up position.
- Slowly lift your right hand and your left leg, until they’re fully extended. Avoid letting your hips fall to one side, and try to keep them square with the ground.
- Bring your hand and leg back down to starting position before performing another push-up.
- Repeat with the opposite arm and leg.
WHAT IT WORKS: