Exercise - Bird Dog and variations

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.

Bird dog with elbow to knee

This variation on the basic bird dog incorporates fluid movement to engage your abs and back while improving core strength.

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.
3. Bring your right knee and left elbow toward each other. Return to the starting position.
4. Start with 1 set of 8 to 12 reps.
5. Repeat on the other side.