| The Bird-dog |
1) Begin on all-fours, hands under shoulders, knees
under hips
2) Pull your stomach in (see the tuck)
under hips
2) Pull your stomach in (see the tuck)
3) Extend one leg, pointing the toe, and locking the knee. Rest just the
toe on the ground while keeping the stomach tight
toe on the ground while keeping the stomach tight
4) Extend the opposite arm, while keeping the knee locked with just
the toe on the ground, and the stomach tight.
the toe on the ground, and the stomach tight.
5) Lift the leg up a few inches, and hold for a 1-2 count, while
keeping the knee locked, toe pointed, and stomach tight
keeping the knee locked, toe pointed, and stomach tight
6) Reverse the order exactly. Put the toe down; put the hand down;
put the knee down. Perform five repetitions per side, 1-3 times
per day
put the knee down. Perform five repetitions per side, 1-3 times
per day
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