Raising and lowering one arm and leg in prone position ► prone same side arm leg lift / same side arm leg raise

Individual work

Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing forwards as an extension of your body (I position - palms facing inwards), grasp a light dumbbell or weighted ball with your hands, alternately raise one arm and one leg (same side of the body) at a time and lower them back to the starting position on the floor.

Harden:
Additional weight for the arms/legs.

Variation:
Position on a flat bench.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)