Bird Dog

1. Slowly move down to the floor on your hands and knees.

2. Find your comfortable position for your lower back (small arch, large arch etc)

3. Perform abdominal brace by taking a sniff of air

4. Move your heel backwards until your leg is straight, keep your toes close and pointed to the floor.

5. Lift your opposite arm out straight too.

6. Hold for 3 seconds and breathe normally throughout. Return to the starting position.

7. Repeat for the desired reps then change legs