Bird dogs are one of the best foundational core exercises you can do and here’s why I love them for my moms. 💪 Core stability Strengthens your deep core (transverse abdominis) to support your spine and improve balance. Amazing for postpartum recovery. 🦵 Lower-back strength Helps reduce back pain by teaching your core glutes to fire together. 🍑 Glute activation Gets the glutes working without added pressure on your knees. 🤸‍♀️ Coordination & balance Opposite arm/leg movement trains your brain