Bird Dog

About the movement

A four-point core stability exercise that strengthens your lower back and teaches your core to resist rotation. It is safe for almost everyone, including during pregnancy with a doctor's ok.

How to do it

1. 1

   Start on all fours with your hands under your shoulders and knees under your hips.

2. 2

   Extend your right arm forward and your left leg back until both are straight.

3. 3

   Hold for two seconds with your hips level and your spine neutral.

4. 4

   Return to the start and switch sides.

Form tips

• •Keep your hips square to the floor; do not let them rotate or sag.
• •Move slowly; the stability, not the height, is what works.
• •If extending the leg is too hard, start with just the arm.