The Bird-Dog Exercise. This exercise is effective for enhancing core stability, strengthening the lower back, and promoting balance and coordination. Here's how to perform the Bird-Dog Exercise: Bird-Dog Exercise Step-by-Step Instructions: Starting Position: Begin on your hands and knees in a tabletop position. Ensure your hands are directly under your shoulders and your knees are directly under your hips. Keep your back flat, head in a neutral position, and gaze down at the floor. Engage Your Core: Tighten your abdominal muscles to stabilize your spine. This helps maintain proper alignment throughout the exercise. Extend Opposite Arm and Leg: Slowly extend your right arm straight forward while simultaneously extending your left leg straight back. Aim to form a straight line from your hand to your heel. Avoid arching your back or letting your pelvis tilt. Keep your body as stable as possible. Hold the Position: Hold the extended position for a few seconds (3-5 seconds), focusing on maintaining balance and stability. Return to Starting Position: Slowly return your arm and leg to the starting position. Repeat on the Opposite Side: Extend your left arm and right leg in the same manner, holding the position for a few seconds before returning to the starting position.