equipment

Bodyweight

sets

3

reps

8-12 per side

rest

45 sec

1. Lie on your back with your arms extended straight toward the ceiling.
2. Lift your knees so your hips and knees are both bent to 90 degrees.
3. Press your lower back flat into the floor.
4. Tuck your ribs down toward your hips.
5. Brace your midsection and hold that position.

1. Slowly lower one arm overhead and the opposite leg toward the floor.
2. Keep your lower back pressed flat throughout.
3. Stop just before your back would start to arch.
4. Return the arm and leg to the start under control.
5. Repeat on the other side and continue alternating.

Exhale slowly as you lower the arm and leg, inhale as you return to the start.

• Keep your lower back flat on the floor — this defines your range.
• Move slowly and deliberately.
• Keep your ribs pulled down.
• Reduce the range if your back lifts off the floor.
• Keep the opposite arm and leg still while one side moves.

• Letting the lower back arch away from the floor.
• Moving quickly and using momentum.
• Holding the breath through each repetition.
• Reaching too far and losing the flat-back position.
• Moving the same-side arm and leg instead of opposites.

From arm and leg above the torso to as far toward the floor as you can go with the lower back staying flat. The back position sets the range, not the floor.