Big Bird Spreading Its Wings
Develops balance, postural control and coordinated shoulder positioning while maintaining a stable whole-body shape.
At a glance
| Muscles worked | Primary: shoulders, core & stabilizing leg. Secondary: hips, chest and upper back |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Balance · Balance |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~7 kcal |
| Equipment | None needed |
How to do it
- Establish the traditional Big Bird starting posture.
- Open the arms into the wing-like position while organizing the trunk.
- If the selected form uses a balance component, shift into it gradually and keep the standing leg stable.
- Maintain a tall spine and relaxed shoulders.
- Hold for the prescribed duration, then return carefully.
Coaching tips
Benefits
Develops balance, postural control and coordinated shoulder positioning while maintaining a stable whole-body shape.
Common mistakes
Avoid gripping the toes, collapsing the standing hip or holding the breath.
Make it harder
Increase the hold or reduce reliance on visual fixation while preserving control.
Make it easier
Keep both feet grounded or lightly touch a support.
Breathing
Breathe slowly and continuously while keeping the gaze relaxed.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.