Resistance-Band Bird Dog

Starting Position:

1. Begin on all fours on a comfortable mat or soft surface. Ensure your knees are under your hips and your hands are under your shoulders.

2. Wrap the resistance band around the arch of one foot and hold the ends with the opposite hand. Your body should form a table-like position.

Movement Instructions:

1. Engage your core to stabilize your body. Keep your back flat and your head in a neutral position, looking down at the mat.

2. Slowly extend the leg with the resistance band backward, keeping it straight and in line with your body. At the same time, extend the opposite arm forward.

3. Hold this extended position for a moment, maintaining balance and control.

4. Carefully return to the starting position by bringing your arm and leg back to the ground.

5. Switch sides by wrapping the resistance band around the other foot and extending the opposite arm.

6. Repeat the movement for 10-15 repetitions on each side, focusing on controlling your movements and maintaining stability.

Tips for Beginners:

• If you find balancing difficult, feel free to perform the exercise without the resistance band until you feel comfortable.

• Focus on slow, controlled movements to engage your core effectively and improve stability.

• Always listen to your body; if something feels wrong, take a break or modify the exercise.