Look Ma, no hands...I wish...

[OakLeaf]

Starting with a slightly deflated ball will make it easier.

A "safe place" could be next to a couch or chair with no hard edges, that will let you catch yourself with a hand when you need extra stability.

I don't know about progressing from bird-dogs on the ball, though. I think it's a lot easier to kneel than to do a bird-dog. JME.



Once you've got basic balance, some sports conditioning trainers will bump you from various directions while kneeling on the ball, standing on one leg, etc., to develop your reactive balancing skills. These can be done easily as partner exercises - and would apply directly to bike handling skills.