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Bird Dog Progression

Bird dogs are a great way to connect with your core in pregnancy and postpartum. Here's a progression to get you started and build strength with each level!


1. Quadruped Breathing



2. Single Arm Extension



3. Single Leg Extension



4. Full Bird Dog



5. Bird Dog Crunch




Breathing and engaging your core properly is key to mastering this exercise, so make sure your inhales are relaxing your belly and your exhales are engaging those core muscles!

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