Bird dog
Main muscle worked: Internal oblique, external oblique, transverse abdominis, and rectus abdominis
The bird dog exercise is a popular core strengthening exercise that targets the muscles in your abs, lower back, and glutes. This exercise also challenges your balance and stability, helping to improve your overall coordination and control.
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Engage your core and keep your back flat.
- Extend your left arm forward while simultaneously extending your right leg backward.
- Hold this position for a few seconds, making sure to keep your body stable and balanced.
- Extend your right arm forward while simultaneously extending your left leg backward.
- Hold this position for a few seconds, making sure to keep your body stable and balanced.
- Continue alternating sides for the desired number of repetitions.
Perform 8-12 reps each side for 2-3 sets.