Do a bird-dog set
Whenyour afternoon break begins
On hands and knees, put hands below shoulders and knees below hips. Brace your abdomen, keep your back long and breathe. Reach one arm forward and return; repeat with the other arm, then each leg. Start with three reaches per side.
- Make it easier
- Move one limb at a time and shorten the reach.
- Make it harder
- When those stay steady, reach the opposite arm and leg together; keep hips level and breathe.
Start tiny
Reach one arm forward once.
SafetyUse a clear, padded floor. Stop for pain or feeling unwell.
Mayo Clinic Staff. Exercises to improve your core strength. 25 August 2023. Read the source ↗ Mayo describes the quadruped/bird-dog, aligned starting position, separate arm/leg reaches and opposite-limb progression. Three repetitions per side is an editorial starter dose, not a universal target. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
