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Aerobics Exercises

Bird Dogs Arms Only

Bird Dogs arms only (Exercise Classification: Beginner)

The following exercise effectively build cardiovascular and muscles strength, and you can build a routine of a circuit by doing one set of each exercise for 10-12 reps, building slowly to five or more sets.

Safety tips:

  • Always warm up by walking in place for several minutes.
  • Perform you exercises on supportive flooring with plenty of room to move.
  • Wear athletic shoes and avoid working out on thick carpet that can make movement difficult.
  • Don’t push to the point of exhaustion­–take a rest if you start to feel out of breath or overheated.
  • As your pregnancy progresses, modify the exercises as suggested for comfort and safety, and avoid any exercise that makes your feel unsteady or causes discomfort.

Instructions:

  • Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
  • Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
  • Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
  • Gently lower arm back to your starting position and repeat with the other arm.

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