🐕 Bird-Dog

A gentle, controlled core and balance move that strengthens your deep back and abdominal muscles without any impact.

Core
Beginner
3 × 8 each side
2–3× a week
Mat (optional)

How to do it

Start on all fours, hands under shoulders and knees under hips.
Brace your core to keep your spine neutral.
Slowly extend one arm forward and the opposite leg back.
Reach until both are level with your body, then pause.
Return with control and switch sides — 8 reps each.

Posture & form

Keep your hips and shoulders square to the floor — don’t rotate.
Move slowly; balance is the goal, not height.
Keep your neck in line with your spine.
Don’t let your lower back dip.

Timing & how often

3 sets of 8 reps per side, resting 30 seconds. 2–3× a week. Pause 2 seconds at full reach to progress.

Stay safe

Do it on a soft mat if your knees are tender. Shorten the reach if you wobble or your back arches.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

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Get PCOS Ai

General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.