Advanced Birddog

  • Kneel on the floor with your shoulders over your hands and your hips over your knees, shoelaces on the floor. Lift the abs away from the floor without moving your spine. Lift up out of your wrists.

  • Slide one leg straight, then lift it off the floor as high as you can without tilting your hips towards the floor, stopping at hip height. Then lift the opposite arm off the floor and hold for up to 10 seconds. Lower to starting position and repeat on other side.

  • Abdominals 

  • Back  Hips  Shoulders  Thighs 

  • Transversus abdominals, Erector spinae, Biceps femoris, Posterior deltoids

  • TIP: Pull your abdominals towards your back and away from the floor.

Variations for Advanced Birddog

  • Tva Pull

    This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.

  • The 100s

    Keep your feet flat on the floor if you are a beginner to the exercise in order to concentrate on proper breathing and spinal alignment.

  • Supine Hip Hinge

    This is a challenging exercise that everyone can do to a certain extent. It strengthens the deepest abdominal layer to help achieve good posture and lean abdominals.

  • Sphinx

    This is an effective way to train the abs without laying down on your back, so is especially effective for those who get dizzy easily.

  • Heel Slide

    This builds core strength deep down, without having to strain your neck and spine.

  • Dead Bug

    Dead bug builds deep abdominal strength in an isometric manner.

  • Birddog

    This is a great exercise to work your posture and core muscles but without extensive strain.

  • Advanced Heel Slide

    Once you have mastered the heel slide, try this exercise to take your strength to the next level.


Start by selecting a body part to see the available exercises.

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