Bird Dogs Over Ball:

Face down with the belly over the ball and the hands and toes on the ground. Raise an arm in front while lifting the opposite leg, until both create a straight line through the body without twisting the shoulders or hips. Hold for a second, return to original position, then repeat with the opposite arm and leg.

Bird Dogs On Floor:

Hands, knees and toes on the floor with the back parallel to the ground and the hips and shoulders even. Maintaining a straight back as well as hip and shoulder alignment, extend an arm out in front of the head, while raising the opposite leg by pushing the foot straight back (not up towards the ceiling). Hold for a second, return to quadruped position, then repeat with the opposite arm and leg.

Face Up Bridge:

Lying on the back with knees bent, feet flat on the floor, and arms out to the side with palms on the ground. Elevate the hips till the body is in a straight bridge position while contracting the torso, with only shoulders, hands and feet remaining on the ground. Slowly lower the hips, till almost touching the ground. Repeat.

Face Up Bridge Over Ball:

Lying with back and shoulders on the ground, hands out to the side and heels over the ball, elevate the hips by contracting the torso, till the body is in a straight position. Slowly lower the hips toward the ground until they almost touch. Repeat.

Ball Back Extensions:

Face down, belly over the ball, toes and hands on the ground. Extend the low back as the shoulders are retracted over the spine and the upper back is contracted. Hold for a second, return hands to the ground and then repeat.

Back Core Strength PDF

bird dogs over ball