The 14 Best Back Exercises, According to Trainers

Bird dog exercises help build back and ab strength, targeting the erector spinae muscles in the back, plus the rectus abdominis and transverse abdominis muscles in the core. This movement can improve core stability and balance, and can even reduce stubborn back pain.

• Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
• Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt. This completes one rep.