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Bird Dog Crunch
- 1 - Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2 - Brace your core and keep your spine neutral, avoiding excessive arching or rounding of the lower back.
- 3 - Extend one arm straight forward while extending the opposite leg straight back until both are roughly in line with your torso.
- 4 - Pause briefly, then bring your extended elbow and opposite knee toward each other underneath your body, lightly rounding through the mid-back.
- 5 - Re-extend the same arm and leg with control, keeping your hips as level as possible.
- 6 - Repeat for the desired number of repetitions, then switch sides.
