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This video shows a bird dog.

This is a classic physiotherapy exercise. It has some good research, by Stuart McGill, behind it as a core strengthener. Not only does this exercise work the core but it lets your arms and legs move on a stable base (core). You would like your spine to be in 'neutral', not arched up too much and not too flat.

The start position for the exercise is in the quadruped position, i.e. on your hands and knees. Make sure your hands are under your shoulders and your knees are under your hips, not too close together (it will make the balance much more difficult) and not too far apart.

Take a breath in, and as you breathe out brace your core. Your core should be tight but you should still be able to breathe. With your core being tight, lift your left arm and right leg up and extend them.
You would like minimal movement in your low back.

To be honest, I am extending my leg a little too high in the air and I am arching my low back. That is a no-no.

Ideally you would like to have your arm and leg reach the level of your body and think about creating length in them. Hold for 3-5 seconds then slowly, with control lower your arm and leg back to the ground.

Repeat with the opposite arm and leg. How many to do? Start with a small number, something that you can think you can easily do, say 5 and do 5 reps. Think about setting yourself up for success. Do not try to do 12 reps and by the 6th rep your muscles are fatigued and you put your back at risk.

I would also recommend doing this exercise on the floor not a physiotherapy table, as you can see my hand just about slipped off the edge and could have gone for a tumble. Not good.

Fun fact, did you know that the bird-dog exercise is one of Stuart McGill's Big 3 exercises to strengthen your low back/core safely.

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