🧘♀️ How to Do the Bird Dog (Step‑by‑Step)
Start on hands and knees on a mat (tabletop position).
Keep your spine neutral—no arching or rounding.
Engage your core gently.
Extend your right arm forward and left leg back until both are long and level with your torso.
Hold briefly while keeping hips square to the floor.
Return to center with control.
Switch sides and repeat.
💪 Muscles Worked
Core (abs + lower back)
Glutes (gluteus maximus, medius, minimus)
Hips
Shoulders
Thighs
🌟 Benefits
Improves core stability and spinal alignment
Helps reduce or prevent low‑back pain
Enhances balance and coordination
Strengthens muscles needed for posture and everyday movement
Accessible for all ages and fitness levels
Bird Dog Exercise
The bird dog is a simple, low‑impact core exercise that strengthens your back, abs, hips, and glutes while improving balance and spinal stability. It’s safe for all fitness levels and great for posture, injury prevention, and functional strength.
What These Balls Are Great For
Core strength & stability (deep core, pelvic floor, lower back)
Physical therapy & rehab (gentle, controlled movements)
Pilates, barre, yoga, and mobility work
Posture correction & balance training
Low‑impact strengthening for all ages and fitness levels
These mini balls are perfect for your Body–Soul–Spirit approach because they:
Encourage mindful movement (Soul)
Build functional strength and alignment (Body)
Support confidence and resilience through controlled stability work (Spirit)
A Small Anti‑Burst Pilates Ball -from Amazon
is one of the most versatile, budget‑friendly tools you can add to your Wisdom • Wellness • Workouts sessions—perfect for core strength, stability, posture, and physical‑therapy‑style training. Below are strong options that match what you described: anti‑burst, thickened material, and includes a pump or easy‑inflate system.
