Bird Dog Exercise

How to do it

1. 1

   Start on your hands and knees — hands under your shoulders, knees under your hips, back flat like a table.

2. 2

   Breathe out as you slowly reach your right arm forward and your left leg back at the same time — stretch long.

3. 3

   Hold for a moment, then breathe in as you bring them back to the start.

4. 4

   That's one rep — don't let your hips twist or your back arch. Repeat on the other side.

Where you should feel it: Your belly and glutes holding you level.