Birddog On top of providing a stretch, Ribaudo said this move is helpful in strengthening your low back/core and helping with stability. Begin on hands and knees in a tabletop position. Make sure your knees are under your hips and your hands under your shoulders Maintain a neutral spine by engageing your abdominal muscles. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck, and tuck your chin into your chest to make sure your gaze is on the floor (to not stress your neck). Hold this position for five seconds, then lower back to the starting position. Raise your left arm and right leg, holding this position now for five seconds. Return to the starting position. This counts as one rep. Do one to two sets of 10 reps. Image Source: POPSUGAR Photography / Victoria Moorhouse