6 Of The Best Ab Exercises That Will Not Hurt Your Back

5. Bird dogs

Imagine your Dead Bugs flipped. This exercise is best done on a mat to protect your knees.

How to do them: Get down on all fours with the knees directly below the hips and the hands directly below the shoulders. Focus on keeping your back flat and stable and your abs tight and engaged. Now lift your left hand and right leg off the floor. Point forward with your extended arm and point back and behind you with the extended leg. Imagine you are a bird dog pointing at a duck as you hold for a few seconds and then return to the start position and switch and repeat. This exercise also requires you to stabilize and balance the body which engages all of the core muscles.
How to do bird dog exercise

Image Source: Womens Health Tumblr

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