Beginner workouts: Burn fat, build strength with 'Bird Dogs'

A move that helps you balance well, burn fat, build strength and improve coordination - that's bird dog for you. The workout move, called so as it mimics the movements of a bird and a dog, is a bodyweight exercise that reportedly has its roots in physiotherapy rehabilitation. The Mayo Clinic calls it a 'quadruped' and says it improves core muscles, like abdominal, back and pelvic muscles. If you have any back or bone health issues, discuss with your doctor before attempting the exercise. 

How to do it
1. Hold the posture of a high plank.
2. Extend your right arm forward.
3. At the same time, extend your left leg back.
4. Hold it for 3 seconds, keeping the hips square.
5. Return to the high plank position, extend left arm and right leg as above.
6. Start with 5 or 6 reps per side, increase reps as per your comfort.

Body areas it targets
1. Back
2. Glutes
3. Core
4. Shoulder and hips
5. Brain-body connection
Beginner-friendly variations
1. Knee-touch bird dog
2. Bird dog holds