Major core stability. Major burn. Major benefits. Hovering tabletops should be a staple in everyone’s cross-training routine 🔥 — they work your deep core muscles, improve pelvic and spinal stability, activate your glutes, hamstrings, and quadriceps, and build upper-body strength.

To level up the challenge, I add an advanced bird-dog variation (phew — she’s a tough one!) or a standard bird-dog. Whichever option you choose, always prioritize form first. Both versions build total-body coordination, increase core endurance, and develop functional strength that carries into real movement.

💪 Muscles Targeted

• Transversus abdominis (deep core) → spinal and pelvic stability

• Obliques → rotational control + anti-twisting strength

• Glutes + hamstrings → hip stability and posterior-chain support

• Quadriceps → knee stability + control

• Shoulders + upper back → load-bearing strength and scapular control

💃 For Dancers

You’ll improve your core-to-limb connection, resulting in a deeper understanding and total-body integration which is essential when in MOTION and executing difficult steps. Great for stronger balances and injury-resistant technique — especially in floorwork, partnering prep, and modern/contemporary choreography.

Jenna tid-bit tip! — if you try the knee-hovering bird-dog variation, don’t give up if you find yourself wobbling or falling. Part of the purposeful challenge is learning how to re-center yourself and experiment with which muscles in your own body you need to engage to make the movement happen! It is an exercise that involves a lot of trial and error, and I love it to see my own muscular imbalances and see where I need to spend a little extra TLC ✨.