Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

CoreLevel 1

Bird-dog

On hands and knees, reach one arm forward and the opposite leg back, without tipping.

Working (red): Buttocks, lower back
Helping (amber): Stomach, shoulders
Do: 2 to 3 sets of 10 (5 each side)
Rest: 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Wrist pain, or knee pain when kneeling? Do the dead bug instead. Put a folded towel under your knees.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Start on hands and knees. Hands under your shoulders, knees under your hips, back flat like a table.
Brace. Tighten your stomach. Look at the floor just ahead of your hands.
Reach one arm forward and the opposite leg back. Until both are level with your body. Breathe out.
Hold 2 seconds. Hips stay level. Do not tip to one side.
Return and change sides. Breathe in.

Where your hands and feet go

Feet: Knees under your hips, hip-width apart. Tops of your feet rest on the floor.
Hands: Flat on the floor under your shoulders, fingers pointing forward.
Body: Back flat like a table. Eyes on the floor just ahead of your hands.
The movement: One hand leaves the floor and reaches forward. The opposite foot slides back and lifts until the leg is level with your back. The other hand and knee stay planted. Return, then swap.

Watch out for

Hips tipping or rotating. Imagine a glass of water on your lower back.
Lifting the leg too high and arching the back.
Rushing. Slow is harder and better.

Make it easier

Move only the arm, or only the leg.

Make it harder

Hold for 3 to 5 seconds each time.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026