Bird Dog

Start on hands and knees with the hands under the shoulders and knees under the hips.

Brace the core first so the ribs stay tucked and the low back does not arch.

Reach one arm long in front while extending the opposite leg straight back behind you.

Pause with the hips square and think about lengthening through the fingertips and heel.

Return with control and switch sides without shifting the torso side to side.