Balance Trainer Bird Dog
10 reps
On the dome, extend opposite arm and leg, then draw them together.
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ABS
Balance Trainer Bird Dog
The classic bird dog moved onto a BOSU dome so your body has to fight the wobble the whole time. It trains the core, spinal muscles, and glutes while sharpening coordination between opposite limbs. The unstable base makes it noticeably harder than doing it on the floor.
How to do it
- 1
Kneel on top of the dome and set your hands on the front edge for support.
- 2
Reach one leg back and the opposite arm forward, finding your balance.
- 3
Draw that elbow and knee in toward each other under your body.
- 4
Stretch the arm and leg back out to the long balanced position.
- 5
Finish your reps on one side, then swap to the other arm and leg.