Stability Ball Bird Dog

A core stability exercise performed from a kneeling position on a stability ball, where you extend opposite arm and leg while maintaining balance.

Instructions

1. Kneel over the stability ball with your hands and shins on the ball for stability
2. Ensure your core is engaged and your body forms a straight line
3. Slowly extend your right arm forward and left leg backward simultaneously
4. Maintain balance on the ball without letting it roll
5. Return to starting position with control
6. Repeat on the opposite side (left arm, right leg)
7. Alternate sides for the desired number of reps

Tips

• Move slowly and deliberately to maintain proper balance
• Keep your core engaged throughout the movement to prevent the ball from rolling
• Extend your limbs only as far as you can while maintaining stability
• Avoid rotating your torso; keep your shoulders and hips square
• Breathe out as you extend and breathe in as you return
• Start with shorter extensions if you’re unable to maintain balance with full range