Bird Dog
The bird dog is a great exercise for building core stability, improving balance and strengthening your back muscles. To perform it, start on your hands and knees, with your hands directly under your shoulders and knees under your hips. Now, slowly extend one arm straight forward and the opposite leg straight back, keeping your hips level and square to the floor. Hold still, imagining a tray of drinks on your lower back that you don’t want to spill.
Performance Tips
Focus on keeping your spine completely level and avoiding any rotation, arching, rounding or tilt.
Keep your gaze down towards the floor to maintain a neutral neck position.
When extending your arm and leg, think about reaching long rather than lifting high; avoid lifting them above the height of your torso.
Breathe steadily and deeply, avoiding holding your breath
To make the exercise easier just lift one arm or one leg at a time