To do the Bird Dog, start on your hands and knees with your hands under your shoulders and your knees under your hips. Do not let your hands get way out in front of you or your knees shift backward to make the move easier. Flex your feet.
Then, keeping your foot flexed, kick your right leg back behind you as you raise your left arm out toward the wall in front of you. Brace your abs and keep your hips and chest square to the ground as you lift your arm and your leg. Do not rotate open as you lift.
Focus on kicking your leg straight out behind you as if driving your heel into the wall behind you while you reach the other arm out straight toward the wall in front of your head. Don’t worry about lifting your leg or arm up super high. You want to keep your hips and body square to the ground as you brace your abs and use your glutes to lift. Do not let your low back engage or hyperextend just to lift up higher.
Really try to drive your arm and leg toward opposite walls as you keep your core engaged and squeeze your glutes. Hold for a second at the top and then bring your arm and leg back down, but instead of putting them back down on the ground, bend them and bring them together under your body. Try to touch your elbow to your knee before extending back out.
Move slowly so you can stay balanced and don’t need to touch down or let your body rotate. Don’t rush through just to get them done. Move slowly to make it more challenging. Also, make sure to feel your abs as you tuck. Do not simply bring your elbow back toward your knee. Draw them in with your abs.
Complete all reps on one side before switching to the other side.