5. Bird dogs
Start this exercise on the hands and knees with a straight back.
How to do: Lift and extend (point) the left arm while you extend the right leg straight back behind you. Hold for 20-30 seconds. Lower the arm and leg back to the mat and point (extend) the opposite arm and leg.
Keep the arm and leg straight and in one line with your body. Increase holding the arm and leg extended until you reach a total of 1-2 minutes.
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