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Bird Dogs: Core Stability & Balance

  //health-fitness.news-articles.net/content/2026/01/17/bird-dogs-core-stability-balance.html
  Published in Health and Fitness on Saturday, January 17th 2026 at 17:01 GMT by Irish Daily Mirror

1. Bird Dogs: Core Stability and Posterior Chain Activation

The Bird Dog is a deceptively simple exercise that targets the core, glutes, and back muscles. It's fantastic for improving balance and coordination. To perform the exercise, start on your hands and knees, ensuring your wrists are directly beneath your shoulders and your knees are aligned with your hips. Extend one arm forward and the opposite leg backward, maintaining a neutral spine - avoid arching or twisting your back. Focus on engaging your core to prevent any lower back movement. Modification: Beginners can start by simply extending one arm or one leg at a time before combining both movements. Advanced practitioners can add light ankle weights.

2. Glute Bridges: Powerful Glute and Hamstring Engagement

Weak glutes are a common issue, contributing to lower back pain and postural problems. Glute bridges are an excellent way to strengthen this vital muscle group and their supporting hamstrings. Lie on your back, knees bent, feet flat on the floor, hip-width apart. Drive through your heels to lift your hips off the ground, squeezing your glutes at the peak of the movement. Hold for a few seconds before slowly lowering back down. Modification: For a greater challenge, perform single-leg glute bridges, lifting one leg off the ground. A resistance band around the thighs can also increase intensity.

3. Dead Bugs: Core Activation and Coordination Challenge

Dead bugs are more than just a core exercise; they're a coordination challenge that reinforces proper spinal alignment. Lie on your back, knees bent at 90 degrees, arms extended towards the ceiling. Slowly lower one arm and the opposite leg simultaneously, ensuring your lower back remains pressed firmly into the floor. This requires significant core control. Modification: If maintaining lower back contact is difficult, reduce the range of motion. Focus on controlled movements rather than speed.

4. Pallof Presses: Anti-Rotation Strength for Stability

In a world of constant rotational forces (sitting at desks, looking at screens), anti-rotation strength is increasingly vital. Pallof presses directly address this. Using a resistance band anchored to a stable object, stand facing the anchor point. Pull the band towards your chest, resisting the urge to rotate. Hold the position, focusing on engaging your core to maintain stability. Modification: Adjust the band's resistance based on your strength level. More advanced individuals can increase the distance from the anchor point.

5. Bear Crawls: Full-Body Strength and Coordination

Bear crawls are a dynamic full-body exercise that builds strength and coordination. Start on your hands and knees. Lift your knees slightly off the ground, maintaining a flat back. Move forward, alternating between lifting your opposite arm and leg. Focus on controlled movement and core engagement. Modification: Beginners can start with shorter distances or perform the movement in place. Increase the distance and speed as strength and coordination improve.

Cullen's advice remains consistent: prioritize mastering these foundational movements before progressing to more complex exercises. Building a solid base of strength and stability is an investment in long-term fitness, injury prevention, and overall well-being. In 2026 and beyond, back to basics is the key to sustainable fitness success.