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This 4-Week Core Challenge Is Perfect For Beginners

4-Week Beginner-Friendly Core Challenge

This 4-Week Core Challenge Is Perfect For Beginners

July 1, 2024 by Jade Esmeralda

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5

Bird Dog

Start from a quadruped position, or on your hands and knees. Keep your hands under the shoulders, and move the knees and feet slightly wider than hip width apart.
Next, reach one hand out in front and extend the opposite foot back behind you. Try to keep a neutral spine, meaning, avoid arching the back excessively as you extend the arm and leg.
Keeping things under control, return the arm and leg back to the start position.
Remember to breathe with a consistent inhalation and exhalation, and also try to keep a neutral position with the neck, without crunching the chin towards your chest or hyperextending the neck up towards the ceiling.
Perform the Bird Dog exercise continuously for 20 seconds to 1 minute each set, for a total of 3-4 rounds.

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