The Bird Dog
Doing this move helps strengthen your back and core while increasing flexibility.
- Get on your hands and knees with your legs bent 90 degrees, knees under your hips, toes on the floor, and your hands on the floor directly below your shoulders. Keep your head and spine neutral; do not let your head lift or sag. Contract your abdominal muscles to prevent your back from sagging; keep your back flat from shoulders to butt for the entire exercise.
- In one slow and controlled motion, simultaneously raise your left leg and right arm until they’re on the same flat plane as your back. Your leg should be parallel to the ground, not raised above your hip; your arm should extend directly out from your shoulder and your biceps should be level with your ear. Hold this position for three to five seconds and then slowly lower your arm and leg back to starting position.
- That’s one rep. Repeat on the other side.
Source: Ulysses Press