Advanced Bird Dog Exercises
Once you have mastered the Basic Bird Dog Exercise, then it it time to move up to the Advanced Bird Dog Exercise.
Lay on top of exercise ball with legs and hands slightly apart. Place chest down so torso is wrapped over ball.
Raise left arm and torso upward beside head while raising right leg up behind body. Lower arm, torso, and leg to original position and repeat. Repeat by raising and lowering right arm and left leg in same manner. Repeat by alternating between opposite sides. Lift leg and arm deliberately with no jerking. Also see