Bird Dog Cross

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The Bird dog cross is a bodyweight exercise that primarily engages the Abs.

It also activates the glutes, lower back, and shoulders for a complete core workout.

Start in a tabletop position on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
Extend your right arm straight out in front of you, parallel to the floor, while simultaneously extending your left leg straight back, parallel to the floor. Keep your core engaged and your hips level.
Hold this position for a brief moment, focusing on maintaining balance and stability.
Return your right arm and left leg to the starting position, bringing your knee and elbow towards each other underneath your body.
Repeat the movement with your left arm and right leg, extending them out and holding for a moment before returning to the starting position.

Start in a tabletop position, with your hands directly under your shoulders and knees under your hips.
Engage your core by pulling your belly button towards your spine, and keep your back flat throughout the exercise.
Extend your right arm forward and your left leg backward, keeping them parallel to the ground.
Focus on maintaining a straight line from your fingertips to your toes, avoiding any sagging or lifting of your hips.
Hold this position for a few seconds, feeling the tension in your abs and glutes.
Slowly return to the starting position and repeat on the other side, alternating between arms and legs.
For an extra challenge, try to touch your elbow to your knee as you bring them together under your torso.