Bird-Dog

A gentle yet effective core exercise for all fitness levels, this move targets the back, abs and obliques. Begin on all fours, hands under your shoulders and knees under your hips. Engage your abdominals (don’t let them hang!) and extend your right arm directly in front of you and your left leg directly behind. Hold this position for 3 seconds and then switch your arms and legs. Do 10-15 reps on each side.

Notes: Keep your head in line with your spine by focusing on a spot a little above your hands. Both hipbones should be parallel to the floor (don’t rotate your hips out as you reach – this is where the abs should really kick in). The extended limbs should be straight and in line with your back (no higher or lower). Harder:  Raise the opposing arm and leg as above and then move the arm or leg or both to the sides, hold, then return to center and back down.