← Exercises
Bird dog: starting position and working position
1 — starting position2 — working position

Bird dog

Teaches the body to stay steady

6–8 reps on each sideTrimester 1Trimester 2Trimester 3

How to do it

  1. Come onto all fours, hands under your shoulders and knees under your hips.
  2. Extend one arm forward and the opposite leg back — to the line of your body, no higher.
  3. Your lower back stays neutral and your pelvis does not turn to the side.
  4. Hold for a couple of calm breaths, return, then change sides.

Please note

If your lower back starts to arch, lift the leg less — control matters more than height.

This app is for reference only and does not replace medical advice. Talk to your doctor before starting any exercise or taking any supplement.