core
Bird-dog
Core control and spinal stability.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Start on your hands and knees.
- Extend the opposite arm and leg.
- Hold briefly, keeping your hips level.
- Return and switch sides.
Beginner tips
- Move slowly, no rocking.
- Keep your back flat.
- Brace your core throughout.
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