"This is a great whole-body movement that works against gravity to challenge our stability by adding moving limbs," says certified trainer Cara Bonney, ACE, NSCA, lead instructor and master trainer for Club Pilates in McKinney, TX. "It's a great low-impact core move that helps improve stability without putting too much pressure on the joints," adds NASM-certified trainer Jaime McFaden, a master trainer for Aaptiv.
How to Strengthen Your Core With Bird Dog:
- Start on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back straight.
- Reach your right hand forward so your arm is right next to your head and extend your left leg behind you at hip height knee pointing down.
- Slowly draw your right arm and left leg in to connect your right elbow with your left knee under your torso. That's one rep.
