Core-Strengthening Exercise: Bird Dog

Get down on all fours, placing your hands underneath your shoulders, and your knees underneath your hips. Make sure your pelvis is in a neutral position. When first trying the Bird Dog, you can do just arms or legs. Reach one arm forward and hold for two to three seconds, then return to the start position. Switch arms and repeat. Then do the same with your legs. Lift your leg and hold for two to three seconds. To increase the activity, do it with one arm and one leg, on opposite sides of your body. Hold for two to three seconds, and return to the start position.