Exercises / Core

Bird dog

Level 1/310 reps × 3Exercise matJoint-friendlyPostpartum-friendly

How to do it

1. Kneel on all fours: hands under shoulders, knees under hips, flat back.
2. Reach your right arm forward and left leg back at the same time.
3. Hold 2 seconds, return, switch sides.

Common mistake

Lifting the leg too high and arching the back.

Harder: Plank shoulder taps

Put this in a 30-day plan