Get down on all fours, with your hands directly beneath your shoulders and your knees directly beneath your hips. Keep your spine in a neutral position (no arching or rounding of the back), look down and actively engage your core. Extend your right arm forwards and your left leg backwards, hold the position briefly (without wobbling). Keep your hips and shoulders parallel to the floor, look down (neck neutral), maintain tension throughout your body. Then bring your arm and leg back in a controlled manner.
Attention:
Do not arch your back (when extending your leg); do not tilt or rotate your pelvis to the side; do not perform the movement too quickly (loss of stability); do not lift your arm/leg too high (instead, stay in line in a controlled manner); do not overextend your neck (look straight ahead rather than down).
Lighten:
Move only your arm or only your leg; keep the movement smaller; work without holding the position; keep your hands slightly raised (e.g. on a bench).
Harden:
Hold the stretched position for longer; perform repetitions more slowly (greater tension); bring your elbows and knees together under your body (‘crunch’ variation); use an unstable surface (e.g. balance pad); Additional weight (e.g. a light weight on the leg); additional resistance (e.g. a band around the foot or arm).
Variation:
Put your arm and leg down after each repetition (easier and more controlled – good for beginners) or stay in the air as you bring your elbow and knee together (significantly more intense for the core).
