all you need is a yardstick or you can even use a broom handle just take the broom end off so coming down to the floor um you can prepare yourself if your knees don't like hard surfaces by all means ...

if I had a dollar for every time I heard a client or gym goer say they don't feel anything during the bird dog exercise I would be a very wealthy woman the bird dog is one of those deep core exercises ...

While the plank is an excellent core exercise, several other options can strengthen your core. You can do these bodyweight exercises anywhere, and they don’t require equipment.