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Alt arm / leg raises ( bird dog )

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Alt arm / leg raises ( bird dog )

Beginner10 repsNo jumping

Muscles worked

AbsObliquesLower backGlutesShoulders

You need

No equipment

How to do it

  1. Start on all fours with your hands under your shoulders and your knees under your hips.
  2. Extend one arm straight out in front of you and the opposite leg straight out behind you at the same time, until both are level with your back.
  3. Pause, then return to all fours and switch to the other pair.
  4. Also known as the Bird Dog, the goal is stillness in motion: your hips and shoulders stay square to the floor while your limbs reach in opposite directions.

Exercise from Darebee, used under licence.