Sliding Leg Bird Dog

1. Start in a tabletop position with your hands under your shoulders and knees under your hips.

2. Engage your core to keep your spine neutral. Avoid arching or sagging in the lower back.

3. Slowly slide one leg backward while keeping the toe on the ground until your leg is straight and in line with your body. At the same time, extend the opposite arm forward until it is in line with your ear.

4. Keep your hips square to the ground and your head in a neutral position by looking down at the floor.

5. Hold this extended position for a moment, ensuring your body forms a straight line from your extended hand to your extended foot.

6. Slowly bring your hand and knee back to the starting tabletop position.

7. Repeat the movement with the opposite arm and leg.

8. Perform the exercise for the desired number of repetitions, alternating sides.

Ensure smooth and controlled movements throughout the exercise to maintain balance and build core stability.

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