Bird Dog Cross (alternating)

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The Bird dog cross (alternating) workout is a bodyweight exercise that targets the abs and glutes.

By alternating between lifting opposite arm and leg, it engages the core muscles for stability.

While it also activates the back and shoulders, the primary focus remains on the abs and glutes.

This workout is effective in improving core strength, stability, and overall body control.

Start in a tabletop position on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Extend your right leg straight back behind you, keeping your toes pointed towards the ground.
At the same time, extend your left arm straight forward, reaching it out in front of you.
Hold this position for a brief moment, ensuring your body remains stable and parallel to the ground.
Return your right leg and left arm back to the starting position, bringing your knee and elbow towards each other.
Repeat the movement on the opposite side, extending your left leg back and your right arm forward.
Continue alternating sides, extending one leg and the opposite arm at a time, while maintaining control and stability throughout the exercise.

Start by getting into a tabletop position, aligning your wrists under your shoulders and knees under your hips, ensuring a neutral spine.
Engage your core by drawing your belly button towards your spine, and then extend your right leg straight back while simultaneously lifting your left arm forward until they are parallel to the ground.
Focus on maintaining a steady balance throughout the exercise, keeping your hips square to the ground and avoiding any rotation or tilting.
As you reach the peak of the movement, squeeze your glutes and tighten your abs, feeling the contraction in your buttocks and core muscles.
Slowly lower your arm and leg back down to the starting position, and then repeat the movement on the opposite side, alternating between arms and legs for the desired number of repetitions.