How to Perform

Lie on your back with arms pointing straight up and knees bent at 90 degrees (shins parallel to the floor)
Press your lower back firmly into the floor and brace your core
Slowly extend one arm behind you and the opposite leg forward simultaneously
Only go as far as you can while keeping your lower back pressed to the floor
Return to start and repeat on the other side

Tips

Keep your lower back pressed into the floor the entire time — if it lifts off, you have gone too far and need to reduce the range
No equipment needed — to progress, hold a light dumbbell or wear ankle weights; to make easier, move only one limb at a time
Use a very slow 3-4 second extension and 3-4 second return — this is a control exercise where speed is the enemy
Moving too fast and letting the lower back arch off the floor is the most common mistake — slow down dramatically
Feel your deep core muscles working to keep your spine stable as your limbs extend — you should feel a strong brace in your lower abs, not strain in your lower back

Equipment	Why You Need It	Our Pick	Review
Exercise Mat	Cushions your spine and tailbone on the floor	Yoga Mad Studio Mat	Read Review