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Illustration for the Bird dog exercise

Bird dog

  • Duration: 6 min
  • Level: Beginner
  • Goal track: Energy boost

Start on your hands and knees, wrists under your shoulders and knees under your hips, with your spine in a neutral, flat line. Breathe out as you reach one arm forward and extend the opposite leg back, keeping your hips level and avoiding any twist. Hold for 2 to 3 breaths, then return with control and switch sides. Repeat 4 to 5 times on each side.