Bird Dog Hold
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back until they are parallel to the floor. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
- Hold for 30-60 seconds, then repeat on the other side.