Summer vacations often leave behind a delicious memory… and a few extra pounds. According to estimates, weight gain is generally between three and five kilos, except for the luckiest.
These excess pounds frequently settle around the waist, forming the famous “buoy”. A discomfort that can weigh as much on morale as on the choice of clothing. Result: at the start of the school year, the goal of a flatter stomach often comes to the fore.
The Bird Dog, a gentle alternative to crunches
If traditional abs aren’t your dream, there is a more accessible and equally effective alternative: the Bird Dog. Inspired by yoga and Pilates, this exercise engages the deep muscles, improves posture and helps to refine the silhouette.
The principle is simple: on all fours, arms under the shoulders and knees under the hips, we extend one arm and the opposite leg while contracting the abs, then we alternate. A more advanced version involves standing on your tiptoes rather than your knees. In several videos, coach Merlin Seneclauze shows step by step the correct execution of the movement.
To get the benefits, it is recommended to perform 10 to 15 repetitions on each side. The Bird Dog strengthens the center of the body, encourages balance and strengthens effectively, as long as you keep your back straight and breathe correctly. The more experienced can even intensify the exercise by adding weights to the ankles or wrists.
When coaches remind us of the essentials
Beyond aesthetics, the Bird Dog is part of a broader logic of muscle strengthening. As coach Vincent Olive recalls: “Muscle strengthening helps increase physical qualities, namely strength, flexibility, endurance, explosiveness, power and mobility”.
And the benefits go far beyond the simple physical aspect.
“We can no longer count the health benefits of regular exercise: reduced stress, better sleep with reduced sleep disorders, reduced risk of injury, prevention of cardiovascular disorders, reduced risk of cancer…”lists the coach again.
All that remains is to adopt a realistic and sustainable routine. “When you start off right, the first risk is injury, and the second is not keeping up with the pace and giving up.”he warns, recalling that muscle strengthening takes place over the long term, like a real life maintenance.