7. Bird Dog
A move done on the hands and knees, the bird dog is a lifelong exercise you can do that requires stability and balance but can be modified to your ability level. Start on all fours with Hans under shoulders and knees under hips. Keep your neck neutral and as you extend your left arm, extend your right leg at the same time, keeping your hips square. Pause for a couple of seconds and return to starting position before repeating with the opposite arm and leg.
