EXERCISE OF THE DAY

The Bird Dog is a floor exercise for strengthening the core region that includes the abdominal muscles,lower back,bottom,and thighs.
It's not difficult to do and it is a good beginner exercise for the abs and lower back. Here's how it's done.
1. Kneel on the floor with hands firmly placed about shoulder width apart.
2. Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it.
3. When you're ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear.
4. Hold for 10 seconds then return to hands and knees on ground position.
5. Starting out, try 5 repeats on alternate hands and knees -- 10 repetitions in all. Add additional sets of 10 exercises up to 3 sets of 10.
Good Luck