BIRD DOG PLANK ⎮ Advanced Plank Exercise Variation⎮ PLANKMAS DAY 18

PLANKMAS DAY 18

On my YouTube, PLANKMAS means I’m sharing a video with a new plank variation every single day throughout the holiday month. I want you to find inspiration and get creative with your planks!

Today’s video features the BIRD DOG PLANK.

The plank bird dog exercise is a very more advanced plank variation, so make sure you master good form in the regular elbow plank before trying this movement.

Just like with any other plank variation, make sure to avoid the following mistakes:

1: Excessive arching of the spine
2: Excessive twisting of the hips
3: Shoulders behind hands
4: Butt in the air

You can find my elbow plank tutorial right here. In that video, I go over all these common mistakes and more.

The plank bird dog targets your obliques as well as your rectus abdominis, hip flexors, and shoulders.

If you find the plank bird dog too challenging, try the alternating plank reach or the quadrupled bird dog also shown in this video. Both are great exercises to build up the required core strength and body control to one day master the full plank bird dog.

Looking for more Plank Exercise variations to try?

You can also find the full PLANKMAS 2019 playlist here.

I’m adding a new video to the playlist every day until December 24th!

WHAT IS PLANKMAS?

The main Plankmas Challenge is on my Instagram.

Over there we’re doing planks every day and adding +15 seconds of plank time every single day for 24 days! Over on YouTube, Plankmas means that I’m uploading 24 plank variation tutorials (!), one for every day until Christmas.

In this eighteenth video in the series, I’m doing a plank bird dog exercise tutorial. My goal is to show you how to do the plank bird dog exercise correctly, so we can safely do 24 days of planks without getting any injuries! Over the next 7 days, I’ll keep giving you daily uploads of some of my favorite plank variations and side plank variations so you can mix it up and have fun with the challenge!

For demonstrations of some of the most common mistakes, make sure to check out my elbow plank tutorial so you know what mistakes to avoid! If you have any questions or suggestions, feel free to comment below :)