How to do a Birddog

Are you familiar with this exercise?

It's called a Birddog and it's FANTASTIC for core stability.

A lot of people don't know what it's for, and, because of that, often don't maintain a stable core while performing it.

To perform properly:

-Get in a quadruped position (on all 4's) and extend your opposite arm and opposite leg out simultaneously, while maintaining a stable core (think about balancing a wine glass on your tailbone).
-Lead with the heel of the foot, and squeeze the glute.
-Hold for a second (or longer for more of a challenge).
-Return to starting position.
-Repeat.

Don't let the arm or leg go too high or you'll lose your neutral spine!

If you find you have trouble maintaining your core stability, raise ONLY your arm OR your leg until you get stronger and can do both.

To make it more of a challenge, hold the arm and leg out longer, and focus on taking a deep belly breath before returning back to the start position.