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Great For:

  • 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.