Bird dog crunch

Strength
Hard
No kit
Both sides
Step 3 of 3 on the bird dog ladder

How to do it

From hands and knees, reach one arm forward and the opposite leg back.
Breathe out and draw the elbow and knee in to meet under your body, back rounding.
Reach them long again, hips level. After a few, lower to the mat.

Do it on one side, then the other.

Easier or harder

EasierBird dogThe step before on the bird dog ladder

Try it in a session

Pranamo plans a session for you each day, with moves like this one at your level, a voice that talks you through them, and a timer. It is invite-only while we build it.