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Latest in Health & Wellness Nutrition Nutrition Topics Nutrition Products Recipes Vitamins & Minerals Weight Management Nutrition Top Five Foods to Fight Inflammation Recipes High Protein Blue Berry Pancakes Nutrition The Top Five Healthy Foods for Women High Protein Recipes Egg & Turkey Stuffed Peppers Low Carb Recipes Hearty Breakfast Sausage Nutrition Are Cleansing Supplements Right for You? Latest in Nutrition WEB SERIES WEB SERIESpodcastsMaximum Wellness podcastsWorkout Wednesday LATEST IN WEB SERIES Workout Wednesday BOSU Ball Exercise 3: Bird Dog Date July 30, 2021 A recent trend in exercise is to take traditional movements, such as the push-up, squat, and lunge, and perform them on an unstable medium, which increases the difficulty and enhances proprioception – also known as kinesthesia. Kinesthesia, notes WebMD, “is your body’s ability to sense movement, action, and location. Without proprioception, you wouldn’t be able to move without thinking about your next step.” The BOSU (both sides up) ball, which has been used in a rehabilitative setting, offers the exerciser opportunities to develop better balance via instability training. Exercise 3: Bird Dog – dome surface Start with elbows resting on the BOSU & knees resting on the ground. Then, lift and extend the right arm off the BOSU, until the arm is parallel to the floor. Simultaneously raise the left leg from the ground by performing a hip extension movement. The working leg and arm should elevate to the same height. Hold for a 2-count and repeat 5-10 times. Switch working arm and leg and perform same movements.