Video: Build back strength as you balance in bird dog By Mayo Clinic Staff Share Facebook Twitter Print details Core strengthening exercises are crucial for almost everyone. Why? Because the back is one of the most commonly injured body parts. Keeping your back and abdominal muscles strong helps ward off painful back injuries. Watch and learn the bird dog balance move, which is one of the top exercises for building a stronger core and back. Doing the exercise regularly will help you maintain your everyday ease of motion and keep you lifting, hauling and bending pain-free. Show transcript Build back strength as you balance in bird dog Bird dog This balancing act wards off back pain and strengthens your core. Position yourself on your hands and knees. Extend your left leg back while at the same time reaching forward with your right arm. Repeat the same move with the opposite arm and leg. As you balance, keep your core engaged and your knees and hips aligned. Maintain your form: keep your eyes down, your back level and try not to wobble as you balance. For a challenge, try to hold the balance position up to 10 seconds. Repeat 6 times on each side for up to 3 sets. Expert tips from the Wellness Physical Therapists at the Mayo Clinic Healthy Living Program. Get more healthy action tips delivered daily when you download the Mayo Clinic App. Show references Best back exercises for various populations. American College of Sports Medicine. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/best-back-exercises-for-various-populations. Accessed March 13, 2017. VID-20307388