• Kneel on the floor with your shoulders over your hands and your hips over your knees, shoelaces on the floor. First 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. Hold for up to 10 seconds, then lower to starting position and repeat on other leg.

  • A mat is helpful

  • Abdominals 

  • Arms  Hamstrings 

  • Rectus Abdominis, Biceps Femoris, Gluteus Medius, Pectoralis Major

  • TIP: This exercise is not for the impatient. Practice it every other day; first, in order to truly educate your TVA to engage without accessory muscles, and second, to keep the TVA strong.

Variations for 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.

  • Advanced Heel Slide

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

  • Advanced Birddog

    If you have mastered intermediate birddog, do this advanced level of birddog.


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