How to do a bird dog

Setup:

1. Position: Start on all fours in a tabletop position. Your hands should be directly under your shoulders, and your knees directly under your hips.
2. Spine: Maintain a neutral spine by engaging your core. Your back should be flat.

The Movement:

1. Extend: Inhale and simultaneously extend your right arm straight forward and your left leg straight back. Keep them both parallel to the floor.
2. Hold: Hold this position for a few seconds, focusing on keeping your core tight and your hips level. Avoid arching your back.
3. Return: Exhale and slowly return your arm and leg to the starting position.
4. Alternate: Repeat the movement with your left arm and right leg.
5. Continue: Continue alternating sides for the desired number of reps.

Tips:

• Imagine you have a glass of water on your lower back that you don't want to spill. This helps maintain stability.
• Keep your neck in line with your spine by looking down at the floor.
• This is a core stability exercise, so the focus is on control, not speed.