Bird dogs
Step 1: Kneel on the floor, knees hip-width apart, with your hands firmly placed on the ground about shoulder-width apart. Brace the abdominals.
Step 2: First, practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.
Step 3: When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, hips squared to the ground. However, if your low back begins to sag, raise your leg only as high as you can while keeping your back straight.
Step 4: Return to the starting position and complete 3-4 sets of 10 reps on each side. You can add a light -weight in your hand when you become comfortable with this exercise.
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