Bird Dog

This exercise strengthens the spine, gluteals, hamstrings, and shoulders. Start on your hands and knees. Raise your left arm forward to the horizontal position; at the same time, extend your right leg to the horizontal position (figure 4.15). Hold this position for 10 to 20 seconds and repeat 3 to 5 times. Perform this exercise with the opposite arm and leg.

Figure 4.15 Bird Dog