Kettle bell bird dog on a bench ("Bird dog" Core/abdominal stabilization, with kettlebell, on bench)

Start on your hands and knees on top of a bench, with your hands under your shoulders, and knees under your hips.
Hold a kettle bell in one hand to the side of the bench.
Tighten your deep abdominal muscles.
When ready, simultaneous lift the kettlebell forwards as you extend the opposite leg behind you.
Make sure your maintain good control in your body and do not allow your hips to rotate.
You should have a straight line from the kettle bell to the tips of your toes.
Ensure you do not arch your back.
Control the movement as you lower your arm and leg back down.
Pause, and repeat.