(A) Bear Bird Dog CEC

Start exactly as the basic bear and raise your knees 3-5 inches off the ground. Now brace your core hard and squeeze your shoulder blades together as you kick your right leg straight back and your left arm straight forward until they are parallel to the ground. Hold for 5 seconds and repeat with the left leg and right arm. If you can perform 10 reps per side of 10 seconds each you have a very strong, stable core and great balance!