Bird Dog
10 reps
Reach opposite arm and leg out level, keeping your spine still.
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ABS
Bird Dog
Bird Dog is a foundational all-fours exercise that teaches your core to stay quiet while your limbs move. Extending one arm and the opposite leg challenges balance and strengthens the deep muscles supporting your spine and lower back. It's beginner-friendly and a staple for building trunk control.
How to do it
- 1
Get onto hands and knees with hands beneath your shoulders and knees under your hips at ninety degrees.
- 2
Brace your core so your spine stays neutral and still.
- 3
Reach one arm forward to shoulder height while extending the opposite leg back to hip height.
- 4
Keep both parallel to the floor and avoid letting your hips rotate.
- 5
Return to the start with control, then repeat with the other arm and leg.