I've noticed that there's one move that they all recommend: bird dog. The move is great for building strength in the deep core muscles—targeting the lower back, obliques and the hips.

The bird dog exercise is a full-body movement that sculpts a stronger midsection while improving posture, balance, and stability. The best thing about this exercise is that it’s safe and ...

That's where the bird dog, developed by spine biomechanics expert Dr Stuart McGill, comes in: it's one of his 'Big 3' movements that have become the industry go-to for reducing stress on the back ...