If you're looking for an effective workout that not only strengthens your core but also targets your lower back, look no further than the bird dog exercise! This dynamic move may look simple, but it packs a punch when it comes to toning your muscles and improving your posture.

Don't let its name fool you, the bird dog exercise is perfect for beginners who are looking to ease into a fitness routine. With its numerous benefits, such as improved stability and reduced risk of injury, there's no excuse not to add the bird dog exercise to your workout arsenal.

So why wait? Start reaping the rewards of this transformative exercise today!

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Studies mentioned in the video:
[ Ссылка ] - part of FMS

[ Ссылка ] - Dr. Charlie Weingroff

[ Ссылка ] - the 2019 test of different exercises in patients with non-specific low back pain

[ Ссылка ] - the study on muscles worked

[ Ссылка ] - the Sports Health study

[ Ссылка ] - the Journal of Occupational Medicine and Toxicology study

[ Ссылка ] - the 2020 study on exercising for pelvic floor muscle contractions

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