Are you looking to improve your core strength and stability? Try the Bird Dog. This equipment-free exercise looks deceptively easy, but in this video, Point Performance’s Chris Ricardo, DPT, illustrates proper form and common mistakes to avoid. By practicing the Bird Dog, you’ll strengthen your core and lower back muscles.
Begin in a table top position. Reach your left arm and right leg out, return to starting position and repeat with opposite arm and leg.
While performing the Bird Dog, do not arch your back, rotate your hips out or swing your hips side to side to compensate. This exercise should be performed from a strong, stable table top position with a strong, straight back.