PRONE LEG AND ARM EXTENSION

This exercise and its variations are adapted from physical therapy techniques for stabilizing the spine and strengthening the low back in functional diagonal patterns. Use a stability ball size that allows you to have the hands and toes comfortably touching the ground and helping you to balance.

1. Beginners start face down on the floor with the arms at the sides.
2. Tighten the abs and glutes, keep the pelvis down, and then lift one leg off the floor and lower it under control.
3. Progress to raising both legs simultaneously.
4. Intermediates should lie with the belly on a stability ball, arms outstretched over the ball with hands touching the ground, and legs straight back with toes touching the ground.
5. Raise and lower the right arm and left leg simultaneously.
6. Repeat with the left arm and right leg.
7. For a challenge, add hand and ankle weights.
8. Next try lifting both legs up and down together on the stability ball or on a reverse hyper machine.
9. For the superadvanced, just add more weight.