Bird-Dog Plank You can take it a step further by lifting alternating feet and hands, bringing the points of contact to two (one hand, one foot).

The bird-dog plank combines balance with core engagement. Start in a forearm plank and simultaneously extend one arm and the opposite leg.

Get A Stronger Core After 40 & Feel Like A New You in 2025 by Yogafter40 Building a stronger core after 40 is a fantastic ...

The cat-cow stretch gently warms up your spine and increases flexibility in the lumbar area. Start on all fours with your ...

Core exercises for a herniated disk can help reduce pain from this condition. Focus on your abs with curl-ins, reverse curls, planks and bird dog exercises.