To develop core stability in a progressive manner, you must first master the 'bird dog' exercise, then the static 'bear hold', before incorporating dynamic micro-movements while ensuring the pelvis remains perfectly stable.

noli's read

The progression proposed by Squat University is based on solid principles of motor control and core strengthening. The 'bird dog', the first step in this routine, is widely validated by the work of Dr. Stuart McGill (expert opinion and biomechanical studies), who is recognized for having demonstrated its effectiveness in activating deep stabilizing muscles with minimal stress on the structure. Furthermore, a systematic review published in the *Journal of Bodywork and Movement Therapies* confirms that progressive core stability training significantly improves postural control and dynamic balance. The emphasis on limiting pelvic rotation (anti-rotation) during the transition to the 'bear hold' position is particularly judicious for recruiting the obliques and the transverse abdominis. Although there are no randomized controlled trials (RCTs) specifically comparing this exact transition of exercises, this regression methodology is a consensus pillar in physical conditioning. This progressive approach is therefore excellent for optimizing the quality of your daily movements.

the sources

1. 1Wang XQ, Zheng JJ, Yu ZW, et al. 2012