Jessica Alba's Morning Workout Surprise!

When Jessica Alba shared her energizing full-body morning workout video on Instagram, fitness enthusiasts everywhere couldn't help but hit that like button, especially for one standout move: the bird-dog row. In a fast-paced world where time is precious, this exercise is a game-changer, providing incredible results without the need for lengthy workouts.

The Workout Breakdown

Alba's routine, guided by Nike’s global trainer Betina Gozo Shimonek, features two intense trisets—three exercises performed back-to-back. It kicks off with a warm-up to energize her core and lower body, leading into a heart-pounding finisher, which includes a med ball slam to boost her explosive power. The workout wraps up with a cool-down to return the body to a resting state.

Her trisets incorporate classic exercises such as Bulgarian split squats and Copenhagen planks, alongside creative combos like a single-leg glute bridge hold with a chest press and a tall kneeling curl to overhead press. But the highlight? The bird-dog row, a true powerhouse move.

Why the Bird-Dog Row Is a Must-Try

So, what's all the fuss about the bird-dog row? At SELF, we're huge fans—and for plenty of good reasons! This dynamic exercise fuses the stability of a bird-dog position with the strength of a rowing movement. You start in a tabletop position, extending one arm and the opposite leg. This position challenges your core like no other, engaging your rectus abdominis, obliques, transverse abdominis, and even pelvic floor muscles. It's a true anti-rotational exercise, requiring your core to stabilize and prevent tipping.

Adding a dumbbell to the mix transforms the bird-dog into a powerful row, targeting your upper body—think lats, rhomboids, and biceps—while further challenging your core strength. This combo is particularly beneficial for enhancing posture and preventing that dreaded forward shoulder hunch.

Functional Training at Its Finest

But why do we love this exercise so much? It’s the ultimate functional workout! A strong core not only aids in daily activities—imagine lugging groceries up the stairs—but it also lays the groundwork for better performance in the gym. Whether you're deadlifting or pressing overhead, a solid core allows for optimal energy transfer to the muscles that need it most.

If traditional core workouts aren't your style (and trust me, I’ve been there), the bird-dog row ensures you're getting that vital core work in while simultaneously sculpting and strengthening your upper body. It’s an all-in-one exercise that packs a punch!