Bird Dog

The Bird Dog is a bodyweight core exercise that trains your trunk to stay stable while your arms and legs move. It works your deep core, lower back, glutes, and shoulders, and it trains trunk stiffness without loading your spine.

Start on all fours with your hands under your shoulders and your knees under your hips. Spread your fingers, keep a flat back, and look down at the floor. If the floor is hard, place a pad under your knees.

Reach one arm straight forward while you extend the opposite leg straight back. Keep both limbs long and low - do not lift the leg high. Imagine trying to balance a glass on your lower back. Hold briefly, then bring your elbow and knee together under your body before repeating on the same side or switching sides.

Breathe out as you reach and gently brace your midsection as if someone is about to poke your stomach. Move slowly the whole time. To make it easier, keep the range small or move just one limb at a time. To make it harder, pause at full extension for a few seconds or slow down even more. If balance feels harder later in pregnancy, reduce the range or do the arm and leg separately.

Fault: The leg lifts high and the lower back arches. Fix: Reach long and low instead of lifting high, and keep your hips level and facing the floor.

Fault: The hips rock or rotate as you move. Fix: Move slowly and imagine balancing a glass on your back; only reach as far as you can control without twisting.

Fault: The belly sinks toward the floor and the back over-arches. Fix: Gently brace your core to keep your trunk stiff and your ribs down, without holding your breath.