Bird dog (postnatal)

Pre/postnataleasyrepsno equipment

On hands and knees, the opposite arm and leg reach out and return while the trunk stays still and level; a core and back stability move to add once breathing and heel slides feel easy.

How to do it

1. Come onto hands and knees, hands under the shoulders, knees under the hips, back flat.
2. Breathe out, gently draw the lower belly in and reach one arm forward and the opposite leg back, hip and shoulder level.
3. Return with control as you breathe in, then switch sides.
4. Do 6-8 per side; start with just the leg or just the arm if needed and stop if the belly domes.
5. General exercise information, not medical advice: check with your doctor, midwife or a pelvic health physiotherapist before starting (usually at the 6-week check, later after a caesarean). Stop for pain, heavy bleeding, leaking, a feeling of heaviness in the pelvis, or the belly doming or bulging along the middle.

Muscles worked

Supporting: abs, lower back, glutes, shoulders