Perfect Bird Dog Technique
The bird dog is a fundamental core stability exercise that strengthens your deep stabilizing muscles while improving balance and coordination. ChAIron's AI coaching ensures perfect form for maximum stability benefits.
Step-by-Step Form Guide
- Starting Position: Start on hands and knees with wrists under shoulders, knees under hips
- Extend Opposite Limbs: Simultaneously extend your right arm forward and left leg back
- Hold Position: Maintain a straight line from fingertips to toe for 3-5 seconds
- Return and Switch: Return to starting position and repeat with opposite limbs
Common Mistakes to Avoid
- Lifting arm or leg too high
- Allowing hips to rotate or tilt
- Not maintaining neutral spine
- Moving too quickly through the exercise
- Not engaging core throughout movement
AI Coaching Benefits
ChAIron's computer vision analyzes your bird dog form in real-time, providing instant feedback on:
- Spine alignment and neutrality
- Hip stability and level positioning
- Limb extension height and control
- Core engagement monitoring
- Balance and stability assessment