CoreGlutesBack
Beginner · Reps, each side
Bird dog
On hands and knees, reach one arm and the opposite leg long: balance and a stable spine.
Just floor space
How to do it
- 1 Hands under shoulders, knees under hips, back flat.
- 2 Reach one arm forward and the opposite leg back until both are level with your body.
- 3 Hold for a breath, return, and switch sides.
Watch out for
- Twisting the hips
- Lifting the leg too high and arching
The progression
Your plan moves you up one rung when you hit the top of the range on every set.
- Dead bug
- Bird dog
- Reverse crunch