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Proper Form for Bird Dog Crunch:
- Starting Position: Begin in a tabletop position with your hands directly under your shoulders and knees under your hips. Keep your back flat and core engaged.
- Extend Opposite Limbs: Extend your right arm forward and left leg backward, keeping them in line with your torso. Maintain balance and control.
- Crunch Motion: Bring your right elbow and left knee toward each other under your torso, engaging your core.
- Peak Contraction: Hold the crunch position briefly to maximize muscle engagement.
- Return to Start: Extend the arm and leg back to the starting position with control.
Common Mistakes:
- Losing Balance: Moving too quickly or not engaging the core can cause instability. Perform the movement slowly and with control.
- Dropping the Hips: Keep your hips level and avoid twisting or sagging, which can strain the lower back.
- Overarching the Back: Maintain a neutral spine to prevent unnecessary strain.
- Relying on Momentum: Avoid swinging your limbs; focus on slow, controlled movement for maximum core activation.
Bird Dog Crunch Tutorial
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Always consult a qualified healthcare provider or physician for specific concerns regarding your health, fitness, or nutrition. Your health is unique, and what works for one person may not be suitable for another. Use the information here responsibly and at your own discretion. Stay healthy and informed!
