This exercise targets deep core muscles, improves intra-abdominal pressure, and enhances pelvic and lumbar stability during diagonal limb movements. It’s ideal for developing a functional and reflexive core that protects your spine during daily activities and athletic movement.
INSTRUCTIONS:
Start again by lying on your back with your legs lifted, bent to approximately 90 degrees at the hips and knees. Extend your arms alongside your body and make sure your lower back remains flat against the ground.
Focus on abdominal breathing. As you inhale, your abdominal wall should gently expand in all directions. It’s important to maintain this abdominal pressure throughout the entire exercise — even as you exhale.
Once you feel stable, raise your arms so that they are positioned at 90 degrees in the shoulder joints. Then slowly lower your left arm and right leg toward the ground, and return to the starting position. Take a brief pause, then repeat the movement with the opposite side. Make sure your pelvis stays stable and your lower back remains flat against the ground — avoid any arching throughout the exercise.
If you feel pain while lowering your limbs, stop at the point just before the discomfort begins. There’s no need to complete the full range of motion.
Keep the abdominal muscles engaged and breathe continuously!
When finished, return to the starting position and relax your abdominal muscles.
REPETITIONS:
3 sets of 3 repetitions on each side.
IMPORTANT NOTE:
Focus on maintaining a neutral pelvis and engaging your deep core with 360° abdominal breathing. This creates proper intra-abdominal pressure, protecting your spine during the movement! Exercise must be completely pain-free!
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