Sculpt Daily - Deanna and Joy

As a trainer, I’ve seen so many women dealing with SI joint pain who think they need more stretching when what they actually need is more stability.

That’s why bird dogs are one of my favorite exercises to include in a core program.

Bird dogs help strengthen the deep core, glutes, and stabilizing muscles that support the pelvis and low back. They also teach your body to control movement through the spine and pelvis, which can help reduce stress on the SI joint and improve overall stability.

Here’s how to do them:

✅Start on your hands and knees
✅Inhale through your nose and then exhale as you engage your deep core, pelvic floor and extend the opposite arm and leg
✅Keep your hips level and avoid rotating or arching your back
✅Pause briefly, then return to the starting position

Perform 5-6 reps each side for 3 rounds. The goal is to maintain a stable spine and pelvis while moving your limbs.

Lasting relief often comes from improving how your body moves and stabilizes, not just stretching what feels tight.

Follow along for more tips on strengthening your core, improving pelvic stability, and helping you feel stronger in your workouts and daily life. 💪🏼

Watching this from the amazing Ilona Maher and remembering:

A body that supports your life will always matter more than one that simply looks a certain way.

Eat the birthday cake.
Take the trip.
Laugh until your stomach hurts.
Be in the pictures.
Build strength.
Protect your health.

But don’t forget to actually live.

You don’t get points at the end for being the smallest version of yourself.

Before anyone comes at me, walking is amazing.

If you’re sleeping well, eating enough, recovering well, and you genuinely enjoy being active, take all the steps you want.

But I’m talking to the woman who’s exhausted…

The woman who’s constantly trying to burn more calories.

The woman who can’t sit down without feeling guilty.

The woman who’s under-eating, avoiding carbs, sleeping poorly, and pushing herself to get more movement every chance she gets.

Because sometimes adding more isn’t the answer.

When your body is already stressed, constantly piling on more activity can make recovery harder, increase fatigue, ramp up hunger and cravings, and leave you feeling stuck.

Sometimes the best thing you can do for your results is eat enough, sleep more, strength train, and let your body recover.

Because your body needs adequate fuel, rest, and recovery to adapt.

And if it’s not getting those things, it’s going to have a hard time building muscle, losing fat, performing well, or making the progress you’re working so hard for.

More isn’t always better.

Better is better.

Follow for realistic fitness advice that helps women get results without doing more and more.