Quadruped Alternating Arm and Leg Extension
This exercise helps build strength in the glutes and stability in the core at the same time.
Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor and one knee elevated on an Airex pad or pillow. While stabilizing your spine in a neutral pelvic posture, try to extend your non-elevated hip, keeping your knee bent at 90 degrees, and extend your opposite arm. Make sure you don’t increase the curvature in your lower back at the same time. Repeat on the other side.
Plank Bench Alternating Arm and Leg
This is a great exercise to establish stability in the core with a focus on beginner positioning.
Begin by placing hands on a weight bench directly below the shoulder joints. Place feet approximately hip width apart from one another outstretched and on toes. Begin exercise by slowly raising one entire leg upwards toward the ceiling. At the same time raise the entire opposite arm towards the ceiling. Make sure to keep lower back straight during the lift phase. Slowly lower the entire leg and opposite arm back to starting position. Utilize the gluteal, and lower scapulae muscles for the lifting and lowering phase of the exercise. Repeat on opposite side.