How to Do It
- Lie flat on your back with your arms extended towards the ceiling.
- Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
- Engage your core and lower back to press your lower back into the ground.
- Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
- Pause for a moment, then return to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Range of Motion
Full extension of opposite arm and leg while maintaining spinal contact with the floor.
Common Mistakes to Avoid
- ×Allowing the lower back to lift off the floor
- ×Moving the limbs too quickly
- ×Failing to fully extend the arm and leg
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Build anti-extension core strength and coordination
Body Part
WaistEquipment
Body Weight
Muscles Worked
PrimaryAbs
Secondary
Hip FlexorsLower Back
