- Core/Abdominal Strength & Endurance
- Pelvic Stability
- Preventing Low Back Pain
- Pre/Post Pregnancy Exercise
- Kneeling down on the floor on your hands and knees in the all-fours position (making sure your hands and knees are directly under your shoulders and hips).
- Contract the abdominal muscles by pulling your naval in towards your spine, making sure you have a straight back.
- Stretch one leg out to the rear, at the same time extend the arm on the opposite side of your body out towards the front.
- Do not rotate the trunk and keep your back straight as you extend your arm and leg.
- Hold for 5secs and then return to the starting position.
- Alternate sides.
Things to Avoid:
- Throughout the exercise try not to curve your lower back, make sure to keep it nice and straight.
- If you are having difficult with keeping your back straight, try not lifting your arms and leg off the ground as far, make it a smaller controlled movement.
- If you are pregnant and notice your stomach doming or prominent ab separation do not continue with exercise.
- Do not push into any sort of discomfort throughout.
- If your wrist and knees are sore from putting too much pressure through them, try and add a pillow or yoga mat under them to cushion them.
- If you are unable to lift your leg or arm as high as seen above, try and just lift them into a comfortable range.
- If you are struggling with balance, try and just lift one limb out at a time, while maintaining that flat back.