Core Exercises: Bird Dog/Kneeling Superman

Exercise Bird Dog/Kneeling Superman
Equipment: No equipment
Movement Type: Core
Body Focus: Total Body

Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart. Place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your fingers facing forward. Keep your knees directly under your hips and make sure hands are directly under your shoulders. Engage your core and abdominal muscles to ensure your spine is in a neutral position, avoid any excessive sagging or arching through the spine.
In a simultaneous movement of your leg and opposite arm. Slowly extend your left hip raise and straighten the knee attempting to extend it until it is at, or near parallel, to the floor without any rotation in the hip. The goal is to keep both hips parallel to the floor, the extended leg should be long with toes pointed. Extend the opposite arm. Try to keep both shoulders parallel to the floor and the abs braced. Your head should remain aligned with the spine throughout the movement, forehead parallel to the floor.