Bird Dog exercise :
Move of the Day: Iron Bird Dog
Works your: Shoulders, back, abs, obliques, butt, and hamstrings
1. Start on all fours on floor (knees under hips, palms under shoulders) with a dumbbell squeezed behind right knee.
2. Keeping right knee bent so that dumbbell is secure, lift right leg until thigh is parallel to floor and extend left arm in front of you at shoulder level (bird dog position). MAKE IT EASIER: Do move without weight; keep hands on floor.
3. Bring right knee in toward chest as you bend left elbow in to meet it; return to bird dog position.
4. Do 10 reps; switch sides and repeat. Do 2 to 3 sets.