This exercise strengthens your core and stabilizes the lumbar portion of your spine without putting much pressure on your back.
Get on the ground on your hands and knees.
Keep your back neutral — or flat.
Reach forwards with your right arm and push your left leg straight back simultaneously until they are in a straight line with your torso. As this point you'll resemble a birddog that knows his job. Hold for a 2 count.
Lower back to starting position.
Then reverse the movement. Raise your left arm forwards and right leg back.