Kneeling Arm and Leg Reach
The kneeling arm and leg reach, often known as the bird dog, improves your stability. Kneeling arm and leg reach, often known as a bird dog, is a Pilates motion that challenges stability while building core strength and balance. It is frequently advised as a back-pain-relieving exercise. Though it is not a standard Pilates exercise, a Pilates-style kneeling arm/leg reach will strengthen the core and promote body balance and symmetry. For a full-body workout, this exercise targets the whole stabilizing muscular system for the torso, and every portion of your body should be involved. This is one of the effective pilates exercises to relieve lower back pain.
This is also an oblique workout since these are the sections of your core that keep you from leaning to one side. With each iteration, try to remedy this. Each side should be repeated 3-5 times. If controlling the body and spine while raising the arm and leg is too tough for you, you may either skip the lift until you have the strength in your core or do the complete exercise but with arms and legs separately.
How to work
- Kneel on all fours with your wrists under your shoulders, knees under your hips, and spine in the neutral position.
- Reach one arm forward and the opposing leg back while maintaining your body stable and balanced and your fingers and toes on the ground.
- Lift your extended arm and leg off the ground while pulling your navel into your spine to assist stabilize your body. Be careful not to lean towards your supporting arm. Hold for a few seconds before returning to the starting position with the hand and leg.
