Bird dogs are perfect when you want less intensity than a push-up, but more flexion in your spine. This move engages your back in a fluid way, and helps build its ability to move and support activity in the upper and lower extremities.
- Begin in tabletop position with your hands directly under your shoulders and your knees directly under your hips.
- Reach your right arm forward and left leg back, keeping your hips level.
- Engage your abs to prevent your belly dropping towards the floor.
- Push through your left heel to engage the muscles in the back of the leg, glutes, and low back.
- Return to the starting position, placing your hand and knee on the floor.
- Repeat on the other side to complete one rep.
- Do 10-12 reps each side.
Image Source: POPSUGAR Photography