Core Exercise: Alternate Limb Raises

Exercise: Alternate Limb Raises
Equipment: No equipment
Movement Type: Core
Body Focus: Total Body

Lie on your stomach on a mat, with your legs extended and arms extended overhead with palms facing each other. Relax your head and keep aligned it with your spine. As you exhale, contract your abdominal/core muscles to stabilize your spine and slowly raise one arm a few inches off the floor keeping your arm extended. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly. Inhale and lower your arm back towards your starting position without any movement in your lower back or hips.
To progress this move, contract your abdominal and core muscles to stabilize your spine and raise one leg a few inches off the floor keeping your leg extended, toes pointing away from your shins and avoiding any rotation in your leg. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.
Alternate opposite arm and legs with a pause/squeeze at the top of the movement for the complete movement.