Quadruped

This core-strength exercise is called the quadruped and sometimes called the bird dog:

• Start on your hands and knees. Place your hands directly below your shoulders, and line up your head and neck with your back. Tighten the abdominal muscles.
• Raise your right arm off the floor and reach ahead. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor. Tighten the trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.