Bird Dog Plank

If you dislike crunches, here is the core exercise for you. The Bird Dog Plank works the neck and back muscles along with the chest, abs, glutes and hamstrings.

The isometric contraction of the abdominal muscles strengthens your core, which not only makes you look better, but also improves your posture, fine tunes your balance and stabilizes your center of gravity.

If you play sports (or even if you don’t) strengthening your core can reduce the chance of injury during exercise and activity.

This is an advanced move that requires balance and stabilization. If it’s too much, begin with your knees on the floor and work up to starting on your toes.

1. Begin in a plank or push-up position.
2. Extend your left arm until it’s parallel with the floor, palm facing inward. Extend your right leg until it’s parallel to the floor.

3. Hold the position for about 30 seconds.
4. Return to your starting position and rest with your knees down or in Child’s Pose.
5. Repeat on the opposite side.

President of MissFIT Complete, Inc., Katie founded the in-home women’s fitness company in 2004. Her background, combining exercise physiology and the behavioral sciences, fuels the MissFIT mission to help women reach their fitness and wellness goals authentically and within the bounds of their real lives.