Bird Dogs

Intermediate
Lower Abs, Hip Flexors Wall
Strength

Benefits

Strengthens lower abs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 19 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
61
Average BPM
123
64% of max
Max BPM
191

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,468
Calories
185.6g
Carbs
73.1g
Protein
48.7g
Fats

Micronutrients

Sugar: 34.4g
Sodium: 1,185.7mg
Cholesterol: 16.6mg
Serving: 176.4g

Meal Preparation

Method: Boiled
Prep: 55 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
1,468
from food
Calories Burned
665
during workout
Net Balance: +803 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~490 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
29 years
Gender
Female
Weight
56.0 kg
Height
1.77 m
BMI
17.9
Underweight
Body Fat
20.9%
Lean Mass
44.3 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.6 liters of water daily.

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