Bird Dog Crunch

  • This exercise strengthens the front and back side of the mid-section, both of which need to be strong to prevent low back pain. A balance challenge is presented with the leg and arm extended and the transverse abdominus is strengthened as it works to keep you from tipping to one side or another.
  • Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.
  • Bring the elbow and knee in towards your center as you round your back remember to draw in your abs.

Repeat for 10 reps then switch sides.
Bird-Dog-Crunch