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Today’s Move It Monday Challenge is the Bird Dog, an exercise that challenges your core, upper back, shoulders, and glutes – and even has a name to fit working out with our dogs! These really help with posture and balance too!
To do these, start in a tabletop position, with your hips above your knees and hands below your shoulders. If you have wrist pain you can start from your forearms instead of your hands. Slowly raise your RIGHT ARM up to shoulder height, and your LEFT LEG up to hip height at the same time. Hold for 1 count and lower. Then switch to the other side, alternating sides. Start with 10 per side and work up from there! If you want to start with something a little easier until you get your balance try just lifting one arm or leg at a time.
To get an extra core workout with this, bring your elbow and knee together below your chest for a crunch, then lift them up again without setting them down! If doing this version, stay on one side the whole time before switching to the other side.
Your pup should stay in their down while you do this and when you are done you can challenge their balance by seeing if you can lift the front right leg/back left leg off the ground a couple of inches, then front left/back right.
