Bird dog "is really functional movement, where you're using your core to stabilize what your limbs are doing," Green tells PS. It'll activate and strengthen your abs, which ultimately "[keeps] the rest of you from being hurt or injured," she says.
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Pull your abs into your spine. Keeping your back and pelvis still and stable, reach your left arm forward at shoulder height and your right leg back at hip height. Keep your knee pointed to the floor, try not to rock or rotate your pelvis, and avoid arching your back. Reach through your right heel to engage your glutes and hamstrings.
- Return to the starting position, placing your hand and knee on the floor. Repeat on the other side. That's one rep.
