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Bird Dog
- 1 - Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
- 2 - Brace your core and keep your spine neutral, avoiding arching or rounding your lower back.
- 3 - Slowly extend one arm straight forward while extending the opposite leg straight back until both are in line with your torso.
- 4 - Keep your hips square to the floor and avoid rotating your pelvis or shifting your weight excessively.
- 5 - Pause briefly at the top, maintaining balance and full-body tension.
- 6 - Return your hand and knee to the starting position in a controlled manner.
- 7 - Repeat on the opposite side for the desired number of repetitions or hold duration.
