Step 1: Position yourself on a supportive surface on your hands and knees, preferably with padding, to be nice to your knees.

Step 2: Slowly extend your left arm and right leg at the same time, keeping them straight until they are horizontal to the floor. This is the “bird dog” portion of the exercise. When extending your arms and legs, be sure to keep your back straight and your head up.

Step 3: Bend your elbow and knee simultaneously, bringing them toward each other until they touch. This is the “crunch” portion of the exercise.

Step 4: Return to the bird dog position and repeat the crunch movement.

Step 5: This counts as 1 repetition. Try to perform 3 sets of 30 repetitions per set. You can alternate from side to side or perform all sets on one side and then the other.

Be sure to keep your head up the entire time; trust me, the floor is still there, so you don’t have to waste time looking down at it.

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