Bird dog
Bird dog
Difficulty: Moderate
Target Muscles: Glutes, rectus abdominis, erector spinae
Benefits:
Core strength & stability
Posture
Instructions:
Kneel on all fours with the knees hip-width apart and the hands underneath the shoulders.
Lift one hand and the opposite knee off the floor, balancing on the other hand and knee.
Start small and work your way up to a higher lift. Focus on forming a straight line from the hand to the foot. Keep the abs engaged throughout.
Hold for 3 seconds at the top then return the hand and knee to the start position. Repeat on the other side.
Complete 2 sets of 8 to 10 repetitions.