'http://www.nielsenfitness.com/ Often called the bird-dog. This floor exercise is a fantastic one for your posture, working out many of your spinal, hip and shoulder muscles. 1. First kneel on the floor in a 4 point position with palms and knees on the floor. • Keep your knees at 90 degrees with hands slightly wider than your hips. • Keep a slight arch in your back (not rounded though!). • Never lock your elbows and keep your core engaged. 2. Extend your leg out and hold for a second. 3. Then extend the opposite arm out as well and hold. 4. Pulse for 5 secs with the extended arm and leg. 5. Repeat 5X per side.' 

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