Core
Preparation
- Lie on the floor with your toes on the ground and forearms flat – elbows directly below your shoulders.
- This is your starting position.
Movement
- Engage your core muscles, and raise your body off the ground.
- Bend your right leg and bring your right knee as close as possible to your right elbow.
- Pause, and bring your right leg back to the starting position.
TIP: Keep your body rigid in a straight line, with no sagging or bending. - Repeat the same movement on your left side.
- Continue alternating sides until all reps are complete.
- Repeat for recommended sets.
Benefits
- Improved core strength.
- Helps to stabilise, balance and power the body during other activities.
- Reduced stress on the joints, allowing you to achieve better posture.
- Increased calorie burn.
- Increased spine and back support.
- Improved hip mobility, reducing lower back pain.
Muscles Used
- Abdominals — Primary Muscle.
- Rectus Abdominis.
- Transverse Abdominis.
- Obliques — Primary Muscle.
- Erector Spinae — Secondary Muscle.
- Shoulders — Secondary Muscle.
- Hip Flexors — Secondary Muscle.
- Triceps — Secondary Muscle.
Safety
If you have/had shoulder injuries, or are pregnant, consult your doctor before performing this exercise.
If you feel lower back pain, drop down to your knees to simplify the exercise.