Popsugar Fitness Body Weight 32 No-Equipment Ab Exercises You Can Do on a Mat Heat Up Your Core With 32 Small-Space, On-the-Floor Ab Moves You Can Do Right on Your Mat 31 March, 2020 by Maggie Ryan View On One Page Photo 19 of 32 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 19 Bird-Dog Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat. Reach out with your right hand and extend your left leg out behind you. Round your back and head to connect your right elbow with your left leg under your body. This completes one rep. Previous Next Start Slideshow Body WeightBodyweight ExercisesCore ExercisesAb ExercisesWorkouts