Bird Dog Crunch

Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and knees under your hips.

Engage your core and keep your back flat, avoiding any arching or sagging through your spine.

Simultaneously extend your right arm forward and your left leg straight back until both are parallel to the floor.

Exhale as you smoothly draw your right elbow and left knee in toward each other underneath your torso.

Inhale as you reach back out into the fully extended position, maintaining your balance and stability.

Return your hand and knee to the starting mat position, then switch to the opposite arm and leg.