How to do a bird dog
CoreBodyweightBeginner
A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for beginners and easy on the back.
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How to do it
- 1Start on all fours, hands under shoulders, knees under hips
- 2Reach one arm forward and the opposite leg back
- 3Keep your hips level — don't let them tip
- 4Pause, then switch sides slowly
Muscles worked
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See the bird dog and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.