I’ve been practicing Pilates for the past decade and credit it with keeping me injury-free as I’ve trained for six marathons and rebuilding my core and pelvic floor postpartum. Pilates centers around strengthening your center — all of the exercises involved are designed to work on the deep stabilizer muscles in your midsection. My go-to routine includes Pilates toe taps, bridge marches, dead bugs and, of course, the not-so-humble bird dog.
While the bird dog might look easy, when done with correct form, it is anything but. Read on to find out how to do the Pilates bird dog, and the modifications to try once you’ve mastered it.
As a reminder, if you’re new to Pilates, you’re recovering from a specific injury, or you’re pregnant or postpartum, it’s always a good idea to seek personalized advice from a qualified professional before trying something new.
How to do a bird dog with perfect form
Let's start with how to do a bird dog. You won’t need any additional equipment, although using one of the best yoga mats to soften the impact on your joints can help keep things more comfortable.
- Start on all fours on your exercise mat. Your knees should be in line with your hips, and your wrists should be stacked underneath your shoulders.
- Engage your core, bracing your midsection and zipping your abs up and in.
- Slowly, and with control, extend your right arm out in front of your body, reaching away as far as you can from your torso. At the same time, extend your left leg out behind your body, pointing your toes.
- With complete control and without letting your hips dip, bring your arm and leg back to your starting position and repeat.
- Aim for 8-10 reps on one side, then switch to the opposite side.
What are the benefits?
This is a fantastic exercise when it comes to strengthening the muscles in the deep core. Your core will be working hard to prevent your torso from twisting as you lift your limbs. You’ll also be working the erector spinae, or the muscles running along your spine, helping protect your back from injury.
Unlike sit-ups or crunches, you’re not putting any load on the spine during this exercise, making it safe for people recovering from back pain (although always check with your doctor first).
To stay balanced during this exercise, your shoulders and hips must stay aligned and stable. You’ll often find it easier on one side, helping you notice and correct any muscle imbalances that may lead to injuries.
By working on your balance and coordination, you’ll improve your athletic performance, whether you’re a runner, a swimmer, or training for a Hyrox competition.
As with all Pilates exercises, the key is to move slowly and with control — the slower you move, the harder your core has to work. Remember to keep breathing, as this helps keep your abs engaged. Breathe in through your nose and out slowly through your mouth with pursed lips.
What are the modifications to try?
- Add a hold: To increase the time your abs spend under tension, add a hold to the top of the bird dog. Hold the extension for a full 10 seconds, focusing on keeping your abdominal muscles engaged and your arm and leg lifted.
- Add a crunch: Another way to increase the intensity of the bird dog exercise is to add a crunch. Instead of lowering your hand and knee back to the mat between reps, pull your elbow and opposite knee together under your torso until they touch, rounding your back. Then flatten your back and extend your arm and leg back out into your next rep.
- Try the hovering bird dog: Starting your bird dogs in a bear plank immediately makes this exercise a lot harder. Hover your knees an inch off the floor, then extend the opposite arm and leg. This is an advanced move, and you’re likely to wobble at first.
- Try the same-side bird dog: This variation will really challenge your obliques, which will have to work hard to prevent you from falling over. Engage your core and extend the same arm and leg.
More from Tom's Guide
- Not sit-ups or lunges — I use this simple Pilates exercise to sculpt strong obliques, inner thighs and hip stabilizers
- Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
- 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'
