Bird dog "is really functional movement, where you're using your core to stabilise what your limbs are doing," Tracy told POPSUGAR. It'll activate and strengthen your abs, which ultimately "keep[s] the rest of you from being hurt or injured," she said.
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
- Return to the starting position, placing your hand and knee on the floor. Repeat on the other side. This completes one rep.
Image Source: POPSUGAR Photography