The Bird Dog or the Alternating Quadruped Opposite Arm/Opposite Leg Raise is an exercise to help strengthen your lower back, abs, and glutes. It is a low impact exercise that frequently is used to help relieve lower back pain and to help prevent it from happening in the first place. Instructions: Place yourself in a prone position with both hands and knees on the ground. Your hands are directly beneath your shoulders and your knees are directly beneath your hips. Keep your core tight and maintain a neutral alignment in…