Another great core stability exercise you can add to your workouts is the bird dog, according to Stokes. This move (which you may have seen in yoga class) presents a balance challenge and helps you practice keeping your core stable while moving both your arms and legs. Stokes offers a tip: "It's important to squeeze the glute of the extended leg while holding this position," she explains.
- Start on all fours with your knees under your hips and your hands under your shoulders. Find a neutral spine and engage your core.
- Reach your left hand forward at shoulder height and extend your right leg out behind you at hip height. Keep your neck long, gaze down on the floor, and try to keep your hips from tilting.
- Round your back and squeeze your abs to bring your left elbow and right leg to touch under your body. That's one rep. Repeat on the other side.
- Do three sets of five to eight reps.
