Birddog

This exercise primarily builds the muscles that stabilize the spine, although the gluteus maximus, hamstrings, and shoulder girdle muscles also benefit. Start on your hands and knees. Slowly push your right leg back until it is almost straight out; at the same time raise your left arm straight out until it is pointing ahead of you (see figure 4.13). Hold the end position between 10 to 20 seconds and then slowly lower your arm and leg to the start position. Focus on keeping your trunk still during the movement of your arms and legs. Repeat the move with the left leg and right arm.

Figure 4.13 Birddog