00:04Challenge your balance and your willpower with the Bird Dog Crunch.
00:07This is a great exercise for your core and upper body.
00:10Get in a tabletop position.
00:12Keep your wrists below your shoulders,
00:14your knees below your hips and your spine neutral.
00:17Extend your left leg behind you.
00:19Extend your right arm in front of you.
00:22For the full move, extend both your leg and your arm
00:25and then bring your knee to meet your elbow in a crunch position.
00:30Then extend back into a neutral spine.
00:41And that's the Bird Dog Crunch.
