Animation loads only when you press play.
Belly & Core
Bird dog
Start on hands and knees. Reach your opposite arm and leg out, keeping hips level. Return slowly and alternate.
BeginnerNo equipment
How to do bird dog
Start on hands and knees. Reach your opposite arm and leg out, keeping hips level. Return slowly and alternate.
Browse related home exercises → · Women’s home workouts and challenge →
Move with control, breathe steadily, and stop if you feel pain.
Find a belly & core session →