Bird dog Don’t let the slightly odd name deter you from including this in your core routine. This exercise teaches coordination and stability on both sides of the body, which is particularly important for activities such as running, swimming and, well, all human movement. More specifically, this exercise will strengthen your core, glutes and shoulders, and improve your posture. a) Come into an all fours position with your hands shoulder-distance apart and knees hip‑distance apart. Take a breath in and hold it. b) Keeping your spine and pelvis neutral, extend the right arm and left leg. Be careful not to let your hips shift or drop. c) Return to the beginning and repeat on both sides for 10 rounds.