ACE Group Fitness Instructor Practice Exam

Which exercise promotes stability of the lumbar spine by challenging the torso to remain stable and level when one arm and the contralateral (opposite side) leg are raised?

1. Plank

2. Birddog exercise

3. Dead bug exercise

4. Superman exercise

The correct answer is: Birddog exercise

The Birddog exercise effectively promotes stability of the lumbar spine because it specifically targets the core muscles while demanding coordination and balance from the body. In this exercise, an individual extends one arm forward while simultaneously extending the opposite leg backward. This movement challenges the torso to maintain a stable and level position despite the added difficulty of moving limbs away from the center of the body. By engaging the core throughout this process, the Birddog helps to strengthen the muscles that support the lumbar spine and improve overall stability. This exercise also mimics functional movements, enhancing the body's ability to perform activities that require balance and coordination. The coordination of opposite limbs encourages activation of the transverse abdominis, multifidus, and other stabilizing muscles of the core, making it an excellent choice for developing spinal stability. While other exercises listed may also engage core muscles, they do not uniquely combine the critical elements of contralateral limb movement and torso stabilization in the same way that the Birddog does.