Bird Dog

The bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.

1. Start on all fours, hands below your shoulders and knees below your hips.
2. Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down. Hold a neutral spine without allowing your back to arch as you extend your arm and leg.
3. Pause.
4. Repeat with your left leg and right arm.
5. Start with 1 set of 8 to 12 reps.