When Jessica Alba shared a video of her full-body workout on Instagram with her trainer Betina Gozo Shimonek, one move instantly caught my eye: the bird-dog row.

In a world where time is tight and hours-long workouts rarely fit into our schedules, this exercise targets both your core and upper body simultaneously. It’s functional, efficient and challenges stability while simultaneously building strength.

“(It's) one of the most powerful things women can do for their long-term health, supporting energy, confidence and longevity,” says Shimonek. I was too intrigued to skip it, so here's how I got on and how you can try it for yourself.

Why it works

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This move combines a classic bird-dog with a dumbbell row. In a standard bird-dog, you’re on all fours, extending one a

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