How to do Bird Dog
Step 1: Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Relax your core so that your lower back and abdomen are in their natural positions. Brace your abs, and raise your right arm and left leg until they’re in line with your body. Hold for 3 to 5 seconds. Return to the starting position. Repeat with your left arm and right leg. Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.
Step 2: Brace your abs, and raise your right arm and left leg until they’re in line with your body. Hold for 3 to 5 seconds. Return to the starting position. Repeat with your left arm and right leg.
Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.