Bird Dog

Target Area: Core 

Equipment: Not required

  1. Start on all fours with your hands positioned directly under your shoulders and your knees directly under your hips.
  2. Keep your back, pelvis and core stable, reach your right arm forward and opposite leg (left) back. Focus on keeping your core activated at all times. Return to the starting position and repeat on the other side.



Add ankle weights or hold the extended position for longer.


Don’t fully extend the movement.


Cable Crunch