What are kegels and bird dog?

Kegels and bird dogs are both specific exercise forms, each with distinct goals and benefits.

Kegels

Kegel exercises aim to strengthen the pelvic floor muscles that support the pelvis. These exercises involve tightening the muscles you would use to stop urine flow, and can be done discreetly almost anytime, anywhere. They are particularly advocated after childbirth to help in the recovery of pelvic strength 1 .

Bird Dog

The bird dog exercise focuses on improving core stability, balance, and coordination. It involves extending opposite limbs while maintaining a neutral spine and stable core, particularly beneficial for addressing low back pain, improving posture, and enhancing mind-muscle communication. The movement requires careful execution to be effective and is a staple in functional and rehab training programs 2 3 4 .