Workout Step

  • Step-1
    Pull your abs in to your spine
  • Step-2
    Keeping your back and pelvis still and stable, reach your right arm forward and left leg back
  • Step-3
    Don't allow the pelvis to rock side to side as you move your leg behind you
  • Step-4
    Focus on not letting the rib cage sag toward the floor
  • Step-5
    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
  • Step-6
    Repeat on the other side to complete one rep.

Bird Dog



Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body) and your hands under your shoulders

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