Bird Dog

How to do it

1. Start on the hands and knees with hands under the shoulders and knees under the hips, spine in a neutral position.
2. Set the fingers spread wide for a stable base under the shoulders.
3. Brace the core to keep the torso level and still throughout the movement.
4. Extend one arm straight forward and the opposite leg straight back simultaneously, reaching through the fingertips and heel while the core resists rotation.
5. Exhale while extending out and inhale as the limbs return with control to the starting position.
6. Avoid letting the hips tilt or rotate to one side as the arm and leg extend.

Muscles worked

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