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8. Bird Dog

The bird dog exercise is excellent for improving balance and strengthening the core, back, and hips.

How to Do It:

1. Start Position: Begin on your hands and knees in a tabletop position.
2. Extend Arm and Leg: Extend one arm forward and the opposite leg backward, keeping your hips level.
3. Hold: Hold this position for a few seconds, then return to the starting position.
4. Repetition: Repeat 10-15 times on each side.

فوائد:

• Strengthens the core, back, and hips
• Improves balance and coordination
• Enhances overall body stability

Variations:

• Bird Dog Crunch: Bring your elbow and knee together underneath your body before extending again.