"[Bird Dogs] are a great way to quickly transition from Cat-Cow pose into more intense core moves that also activate your obliques in a meaningful way — in addition to engageing your arms and legs. It's a full-body warmup," Freeman says.
Start on all fours with a flat back.
Lift your right arm and left leg up so they are parallel to the floor.
Slowly bend them in and bring them toward the centre of your body.
Return them to the straight and extended position.
Continue for a minute and then switch sides to repeat.