60 Seconds to Fit
The Bird-Dog Crunch: 60 Seconds To Fit

This is how you can perfect your bird-dog crunch in only 60 seconds

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Did you set a resolution to move even more in the new year? Or, are you just looking to kick off a new fitness routine? Our video series, 60 Seconds To Fit, is here to help. Each one-minute clip breaks down a different exercise, showing you how to do it with perfect form. "In the beginning, you might perform the moves at a slower pace and for a shorter duration than you expected, and that's okay," explains celebrity trainer Suzanne Bowen. "Having good form means you'll work the correct muscles — and help prevent injuries. It's about cultivating strength and control," she says.
The Bird-Dog Crunch This move is a great exercise for your core, and it also targets the butt, shoulders, and arms. Keep your hips and shoulders level and make sure your back doesn't sag. Try not to rock or sway — only your arms and legs should move.
Beginners: Start in tabletop position. Slowly extend your left leg behind you and your right arm forward. Pause, return to tabletop position, and repeat on the other side. Aim for 20 reps (10 on each side), rest, and repeat.
Advanced: After extending your arm and leg, bring your elbow and knee together so they meet under your torso. Extend again and repeat for 10 reps, then repeat on the other side. That's one set; rest and repeat to do one more set.
How To Do A Bird-Dog Crunch, Best Exercise MethodReleased on January 15, 2015

R29 Original Series