This week’s workout is Opposite Arm and Leg Raises. This is a great core exercise used for strengthening your abdomen, lower back, hip flexors, and spine, plus is helps improve balance. Here’s how to do them:
- Start out on all fours keeping your arms straight, palms facing down, and resting your weight on your knees and hands.
- Next, lift your left leg off the ground, stretching it behind you, making it as straight as possible. At the same time, lift your right arm off the ground and reach it straight out in front of you, making a straight line from your hand to your foot. Hold this position for 3-5 seconds.
- Finally, lower your arm and leg back down simultaneously to the starting position. Repeat for opposite arm and leg. Do 3 sets of 10-15 reps.
- Keep your back as straight as possible throughout the exercise, and control your breathing.
Tips:
- Keep your back as straight as possible throughout the exercise, and control your breathing.
- If this exercise is too difficult, try doing one half of the pose, either focusing on your arm or your leg, and slowly work your way up to doing both at the same time.
- To really engage your glutes, lift your leg as high as you can on each leg extension.
- Be sure to do an equal amount of reps for both sides.
- If you feel any pain or an abnormal amount of tension in your lower back, stop this exercise immediately and consult with your doctor.
We hope you’ll try Opposite Arm and Leg Raises over the weekend and then build this exercise into your daily routine Monday through Friday of the coming week.
Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.
