"A bird-dog crunch is basically a complex plank coupled with a crunch. So, if you love doing planks and crunches, this combines them. Plus, you strengthen your lower back and improve your balance and stability which leads to improved strength overall," said Chadwell.
How to do bird-dog crunches:
- Get on all fours on a mat.
- Stretch one arm out long in front of you while drawing your abs in towards your belly button.
- Then extend your opposite leg long behind you. Make sure you are looking down at the mat to maintain a neutral spine. Pause for two counts.
- Next bring in your elbow and your knee in towards your centre. Your back will round as you bring them together underneath you. Squeeze your abs at the bottom of the movement.
- Repeat for 10 to 15 reps then switch sides.
- Complete three sets on each side.
Image Source: POPSUGAR Photography