Bird dog

On hands and knees, reach the opposite arm and leg long without rotating your hips, training stability through the lower back, glutes and abs.

How to do it

1. 01Get on your hands and knees with hands under your shoulders, knees under your hips, back flat and neck in line.
2. 02Lightly brace your abs as if about to be nudged, keeping your hips and shoulders level with the floor.
3. 03Reach one arm forward and the opposite leg back at the same time until they are level with your torso, long from fingertips to heel.
4. 04Pause for a beat, bring them back under you and switch sides — alternate every rep.

Common mistakes

• Hip rotating open as the leg extends — only lift the leg as high as your hips stay level.
• Arching the lower back to lift the leg higher — stop at torso height and brace.
• Rushing — slow down and pause on every reach.