Combat age-related muscle loss and strength with this one full-body bodyweight exercise that can help you age well after 60.
Aging generally comes with many changes, including loss of mobility, muscle mass, and strength. But it doesn’t mean you are powerless against those age-related losses.
You can age-proof your body and retain your strength, mobility, and muscle mass with a simple bodyweight exercise.
This no-equipment exercise is called the Bird Dog. It’s a full-body workout you perform with your hands and knees on the floor.
The Bird Dog Exercise Benefits
It’s a simple exercise that challenges your balance, strength, and mobility. It’s a crucial move to add to your routine if you are looking to retain your range of motion as you age and regain some lean muscle mass.
It’s also a great posture corrective exercise as it engages your spinal stabilizing muscles along your back.
The bird dog is performed with your hands and knees on the floor, slowly raising one arm and the opposite leg off the floor to the shoulder and hip level.
This seemingly simple move requires a great deal of balance, strength, and stability in the core, and flexibility in the shoulders and hips.
Because you are not on your back, it’s safer and gentler for those with an achy or weak back.
If you are looking to safeguard your body in the golden years, add the bird dog to your regular workout regimen.
It’ll make your body stronger, more flexible, mobile, and less prone to injury.
Here is how to perform the bird dog exercise.
How to Perform
- Start on your hands and knees, with your knees below your hips and your hands below your shoulders.
- Reach your right arm forward, over your head as you simultaneously kick your left leg behind you.
- At this point, you should be able to draw a straight line from your right fingertips to your left toes.
- Hold this position for 3 seconds, then return to the starting position.
- Complete 3 sets of 10 reps on each side per session.