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Play, download and edit the free video Dead Bug (1).mp4.

It's a BIRD, it's a plane, it's a.... Bird Dog?
Strange name for an exercise isn't it?
This exercise is very effective for core strength as well as proprioception.
Pro-pri-o-what? Proprioception refers to the perception or awareness of the position and movement of the body. By weight bearing through the hands and knees and adding movement through the other limbs, we are encouraging proprioception both through the weight bearing limbs and the limbs performing the movement.
In order to protect the back during this exercises, core tightening or "engaging" is very important. In order to keep pain down, and keep you from falling down because of dizziness, you need to BREATHE. Inhale as you extend your limbs, exhale as you bring them back in.
(Tip: try to keep your hips level. Avoid lifting the hip up on an angle when extending the leg).
Start with the first photo, and if you are able to complete it with proper core engagement and breathing techniques, try out the second progression, then follow with the third progression.
Let us know how you make out with this one!

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