I recommend reading the support notes for the 'Don't move the middle' exercise series:
https://sportperformancenz.blogspot.com/2018/05/new-exercise-series-dont-move-middle.html
The bird dog is a terrific lumbopelvic stability exercise. It's also misunderstood and poorly executed much of the time
Set up on the ground in a kneeling position with hands under your shoulders, knees under your hips, and toes off the ground
Pick up the small plate (500g) and place it on your lower back
You need to set neutral lower back and pelvic shape: no downward slump or upward curve. Your pelvis can be rotated downward (termed anterior tilt) and upward (posterior tilt). You need to find the neutral position
With neutral lumbopelvic posture, slowly extend one arm and the opposite leg. The goal of the exercise is to avoid moving anything else. The arm and leg need to move slowly and only as far as you can before a loss of correct shape is inevitable
video: the bird dog with small plate
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