Bird Dog (Alternating)

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 and the knees hip-width apart for a stable base.
3. Brace the core to keep the hips and shoulders square to the floor.
4. Extend one arm and the opposite leg straight out together, then return and immediately switch to extend the other arm and leg, alternating sides in a continuous flowing sequence.
5. Exhale on each extension and inhale during the switch to the opposite side, keeping the pace controlled rather than rushed.
6. Avoid letting the supporting elbow or knee shift out of position as the sides alternate.

Muscles worked

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