Skip out on standard planks in favor of one of my favorite abs alternatives — the banded plank bird dog. It engages muscles all over through dynamic movement, targeting not just your abs, but your deep core muscles as well. Add to that the extra resistance on your arms and legs, plus the hip extension that works your glutes, and you’ve got yourself a full-body burner.

I honestly love teaching this exercise, but it’s easy to get wrong, so check out my tips below to keep your form as strong as your core. You’ll just need one of the best resistance bands to loop around your hand and foot, and you’re good to go. Here’s how to do the plank bird dog, and its benefits.

How to do the plank bird dog

How: • Hook one end of your resistance band under your right thumb • Hook the opposite end ar

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