If you’re juggling work, parenting, and a mile-long to-do list, finding time to work out can feel impossible. But here’s the good news—you don’t need a gym or an hour-long session to start building a stronger, more stable body. Enter: the Bird-Dog Exercise.
This move is quick, effective, and super parent-friendly. Whether you’re squeezing in a workout during nap time or knocking out a quick routine before dinner, the bird-dog is a go-to core stability exercise that deserves a permanent spot in your routine.
What Is the Bird-Dog Exercise?
The bird-dog is a low-impact, bodyweight move that targets your core, back, and glutes—key areas that often get neglected when you’re stuck behind a desk or hauling diaper bags all day. It’s a functional movement that mimics the way our bodies move in real life: reaching, stabilizing, and balancing.
Plus, it’s safe for beginners, adaptable for all fitness levels, and doesn’t require any equipment—aka perfect for busy parents squeezing in workouts between soccer practice and school pick-up.
Why Busy Parents Should Love the Bird-Dog
Here’s why this move is a must for your quick workout circuit:
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Improves Core Strength: Strengthening your deep core muscles helps prevent back pain (a common issue when you’re lifting kids or car seats daily).
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Boosts Balance & Coordination: The bird-dog enhances neuromuscular control—basically training your brain and body to move better.
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Protects Your Spine: It teaches proper spinal alignment without putting pressure on your back.
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Time Efficient: No fancy equipment. No setup time. Just results.
How to Perform the Bird-Dog
You don’t need a ton of space or a mat (although one is nice). Here’s how to get it done:
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Start on all fours with your hands directly under shoulders and knees under hips.
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Engage your core like you’re bracing for a hug.
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Extend your right arm forward and left leg back, keeping both parallel to the floor. Avoid letting your hips tilt or your back arch.
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Pause for 2–3 seconds, focusing on control and stability.
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Return to starting position and switch sides.
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Repeat 8–10 times per side.
Slow and steady wins this race. It’s not about speed—it’s about keeping your body aligned and your movements intentional.
Quick Modifications for All Levels
Whether you’re fresh into fitness or returning after baby #2, there’s a bird-dog variation for you:
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For Beginners: Start with just your arm or leg until you build confidence.
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For Core Burners: Add a mini pause at the top or slow down the tempo.
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Want a Challenge? Try a resistance band looped around your foot and opposite hand.
Pro Tips for Better Form
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Keep your neck neutral—don’t crane to look up.
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Imagine a cup of coffee on your lower back. Don’t spill it!
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Move with control, not momentum.
Make the Bird-Dog a Family Favorite
This one’s kid-friendly too! Turn it into a game with your little ones—who can hold the bird-dog the longest without tipping over? Bonus: you sneak in a workout and family bonding time.
Final Thought: Start Strong with Small Moves
The bird-dog might seem simple, but that’s the beauty of it. Small, consistent moves like this build real strength and resilience—something every busy parent could use more of.
If you’re ready to build a workout routine that actually fits into your busy schedule, grab your copy of my BUSY PARENT HEALTH & FITNESS book. It’s packed with simple strategies, effective home workouts, and time-saving tips tailored specifically for parents like you.
Let the bird-dog be your reminder: You don’t need to do everything—just start with something.
