Alternating Dumbbell Bird Dog Crunch

Setup

1. Begin in a quadruped position (on all fours) on a yoga mat, with knees directly under hips and hands resting on dumbbells directly under shoulders.

Movement

1. Engage Core: Brace your abdominals tightly to maintain a neutral, flat spine throughout the move.

2. Extend: Simultaneously extend one arm forward and the opposite leg backward, keeping them parallel to the floor without letting your hips rotate or your lower back arch.

3. Balance: Focus on keeping your glutes and shoulders engaged to prevent wobbling.

4. Return: Slowly bring the arm and leg back to the starting quadruped position with control, keeping the weight stable.

5. Switch: Alternate sides for each repetition.