How to Do the Bird Dog Exercise: Postpartum Core Exercise


How to Do the Bird Dog Exercise 

Let’s R E S E T your Bird Dog to protect your low back and finally really connect to your core in this common move on the mat!

Bird dog is a move you’ll see ALL over YouTube and Instagram, but not always done thoughtfully. Let’s hit “reset” on your Bird Dog to really feel and connect to your core in this common move on the mat!
Swinging your legs & arms up and down or focusing on getting as high as possible?

? No thanks! That’s potentially harmful to the low back and core, not to mention ineffective. So let’s break it down.

It should feel similar to a plank, and although it’s bodyweight-only, it requires focus to execute well. Not as simple as that pregnant influencer might have you believe! ?
Follow along with Laura to understand how bird dog should feel in YOUR body before your next home workout!


How to Do the Bird Dog Exercise Properly in Postpartum

?POLL: Do you use the Bird Dog exercise in your yoga or core workouts? Ever try it with a miniband or small dumbbell?

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When Can I Run, Jump & Lift Weights In Postpartum?

When do you “graduate” from postpartum workouts and know you’re ready for heavy lifting, high impact and more intensity? Here’s how to know.

A quick google of the term “postpartum…”

What? don’t pretend you don’t google medical stuff, too!

A quick google of the term “postpartum” will have your head spinning.

Are you postpartum for the 6 weeks before your postpartum checkup?

Are you postpartum for the first 3 months after baby is born, aka the “fourth trimester?”

Are you postpartum for the year of infancy, about 12 months?

Or maybe you’ve encountered the #postpartumisforever trend on social media encouraging women to embrace the changes in their body, however long they may last?


When you move onto high-intensity training depends more on how you feel and less about the exact timeline since your little people were born.

Some mamas might feel ready to lift weights but not jump. Others might love running but feel back pain while attempting to lift heavy.

Understand your body is giving you feedback and use that feedback to adust intensity or exercises according to your needs that day.

Your best best? A qualified coach like our pal Reena Parekh, mama of 2 and co-creator of the Mama Reset Run Well program in our Membership.

Laura sat down for a chat with Reena about moving from mat work to barbells, jumping and running.

Learn the best way to start adding intensity and impact to your workouts, how to know when you’ve pushed too far and what “level” of core training is appropriate for you!

(Hint: when you’re ready to return to running or join that barbell class you’ll still need the core & pelvic floor training, moblility and strength work to support those new routines! Where better to get those supportive workouts than Mama Reset?)

Returning to high-intensity exercise and weightlifting in postpartum with Guest Expert Reena Parekh

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hey, friend

we're Laura + Dara

We're lifelong trainers and mom friends, and we're on a mission to help you hit reset on your relationship with exercise and start LOVING the way it feels to live in YOUR body!

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  1. How to Do Warrior Two Pose in Postpartum - Mama Reset - […] How to Do the Bird Dog Exercise in Postpartum […]
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