GREAT mobility, strength, balance and core workout all rolled into one exercise. It challenges every muscle in the body including the shoulders, chest, glutes, legs and required engagement of the core muscles throughout the entire movement.

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Excellent for improving core strength and rotary stability!!!

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🎥 Video – The Flying Bird Dog with Abduction – Quadruped Lift into Bear Crawl Position. Then lift up opposite arm with opposite leg at the same time. Pause and hold. Then extend opposite leg and opposite arm out into a bird dog position while keeping knees off the ground. Then abduct opposite leg and opposite arm laterally. Pause and hold. Bring back to Bird Dog position with knees still off the ground. Then lower back to bear crawl position with opposite arm and opposite leg hovering off the ground, pause and then lower opposite hand 🖐 and opposite foot 🦶 down to the ground. Alternate sides and repeat sequence.

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Bonus Tip: Keep your back as “quiet” as possible. It should remain flat and motionless enough to carry a glass of water without spilling it. In so doing, you’ll train your core muscles to become even better at their primary job: Stabilizing your spine.