Once you’ve mastered the deadbug, the birddog is the best next step.

Start on your hands and knees in table top position. Make sure you have a neutral spine with your core engaged. Extend opposite arm and leg until the are straight and in line with your core. Hold the position still stable and then return to the starting point to repeat on the other side. Inhale at the start point, exhale fully as you stabilize with your core. Along with the deadbug, this is a great exercise to work on mobility in your hips and shoulders, work on stabilizing your core, and challenge your balance.

You can repeat this exercise for reps or for time. It all depends on where your at, how your body is responding, and making sure you challenge yourself!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stay tuned for Day 3: Crunches! Feel free to comment with any questions or concerns or email me at

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