Opposite Arm and Leg Lift


Opposite Arm and Leg Lift

Muscles Worked:
This is an all-around strengthener for the muscles at the back of the body. Posterior Deltoid (back of the shoulders), Erector Spinae group (muscles running vertically down the sides of the spine), Gluteus Maximus (buttocks), Hamstring group (back of the thigh).

Instructions:
Kneel on hands and knees with knees hip distance apart for balance. Tightening buttocks and lower back, keeping abdominals tight, simultaneously lift the right arm and left leg. Lift no higher than your hips. Keep the eyes looking down. Hold for 8 to 10 seconds. Slowly lower and repeat other side.

Performance Tips:

  • To keep your balance, make sure you start with knees apart.
  • Keep body in one straight line, lifting arm and leg no higher than hip level.
  • Keep both hips facing the floor so spine stays in alignment.
  • Keep eyes looking down so head stays in alignment with spine.
  • Keep breathing as you hold position. Holding your breath can raise blood pressure in certain individuals.

Repetitions:
Hold for 8 to 10 seconds. Do 3 to 4 sets.

Continue reading here: Overhead Dumbbell Press on Stability Ball

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