Bird Dog

Kneel on the floor on your hands and knees, so that your hands fall directly under your shoulders and your knees are positioned directly under your hips.

Squeeze your abs and maintain a neutral spine.

Take a deep breath.

Upon exhaling, lift and extend one arm straight out from your shoulder and level with your body. Be mindful of not raising your leg too high or letting your spine to curve.

At the same time, lift and extend your opposite leg straight out from your hip. Your hips and arms should be parallel to the floor.

Tuck your chin into your chest and look down at the floor.

While keeping your core engaged, hold this position for 15 seconds. Once you master this level, keep adding the time little by little.

Return to the starting position, with your body on all fours.

Repeat the entire sequence with the opposite arm and leg.

Begin with 1 set of 5 repetitions daily and build up from there.