Bird-dog

Proper Position

• Kneel on a mat in a quadruped position, with your hands directly under your shoulders and knees under your hips.
• Keep your back straight and engage your core to stabilize your body.
• Look down at the floor to maintain a neutral neck position.

Movement

• Simultaneously extend your right arm forward and your left leg backward, creating a straight line between them.
• Keep your hips level and avoid rotating them.
• Hold the position for 2 to 5 seconds, contracting your abs and glutes.
• Return your arm and leg to the starting position, then repeat the movement on the other side with your left arm and right leg.
• Alternate sides for the desired number of repetitions.

Breathing

• Inhale as you extend your arm and leg.
• Exhale as you return to the starting position.

Tips

• Focus on balance and control, avoiding jerky movements.
• If the exercise is too challenging, perform only the arm or leg extension instead of both simultaneously.
• Keep your pelvis stable and avoid arching your lower back.