The quadruped alternating arm-leg extension is a great exercise that targets the stabilizing muscles deep in your core. The emphasis is on the abs, spine, back (upper, middle, and lower), hip flexors, hip extensors, and glutes. It will help improve the strength and endurance of your lower back muscles and help prevent the possibility of injury.

This is an excellent and beneficial exercise for anyone, especially those who have been told they have a “weak core” and others who engage in recreational or competitive athletics. The alternating arm and leg extension is excellent for improving your skills in golf, tennis, lacrosse, and any other sport that involves spinal rotation.

To perform this exercise:

1. Begin by placing your hands and knees on the floor.
2. Squeeze your abs (pull your belly button in toward your spine).
3. Place your wrists directly under your shoulders and your knees directly under your hips.
4. Keep your back straight and flat with your eyes fixed on the ground. Visualize yourself swinging a broomstick along your spine (lengthwise). For best results, you can even place a stick along your spine. The goal is to keep your back and hips straight as you do the exercise so the club doesn’t fall to the ground.
5. Your legs should be parallel and your elbows should remain turned toward your thighs with your toes pointing forward.
6. From this position, inhale and lift your right arm up and out to a 45 degree angle (thumb pointing up, see photo) while simultaneously lifting your left leg as high as you can and to full extension without allowing your pelvis to rock to either side.
7. Hold the position for 5 seconds.
8. During this extension, continue to keep your back flat. Don’t let the broomstick fall off your back.
9. Exhale and tuck your elbow and knee under your torso so that your elbow passes your knee. Use your abs to push yourself to the end of the movement.
10. Repeat one set on one side, rest briefly, and repeat on the other side.
11. Perform 10-15 reps slowly for 1-2 sets

Grades:

* You can use a garden pole, broomstick, etc., anything that will sit along your spine.

* Remember to strengthen your abdominal muscles throughout the exercise.

* Remember to breathe slowly throughout the exercise. Never hold your breath.

* To make this exercise more challenging, perform it while balancing on a 1/2 foam roller, dyna-disc, or BOSU ball.

in good health,