Do 6 bird-dogs on each side

On hands and knees, reach out opposite arm and leg and hold.

Why it helps

Bird-dogs build steady control in your back and hips. Holding still while reaching out is harder than it looks.

How to do it

1. Start on hands and knees with a flat back.
2. Extend your right arm and left leg until level with your back.
3. Hold three seconds, return, switch sides. Do six per side.

Make it easier

Lift just the arm or just the leg.

Make it harder

Hold each rep for ten seconds.

Skip if kneeling hurts your wrists or knees.