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Bird Dog

Get on all fours. Put hands palms down on the ground, or clench you hand into a fist and go knuckles down - you may want a towel or a pad on the ground - a yoga mat works great! :-)
Positioning is critical. See how the model is relaxing her lower back so her natural curve is there, also allow the natural curve of the neck to be maintained - you will not be looking straight ahead, nor straight down at the ground, rather, you will be looking down at a 45 degree angle. Next, engage/contract your core. This accomplished by doing the kegel exercise or contracting and holding your pelvic floor muscles, (Click here to go to the landing page to see diagram and instructions).
Next raise LF arm up until it is level with the ground - keep it strong!

Hip Hooks

Sitting Flexion/Extention

Prone Leg Extensions with Ball

Dynamic Planks

I n t e r m e d i a t e