Major Muscles Worked:


Set Up:

  1. Lie down on your back, on the floor or a mat.
  2. Raise your arms and legs so that they are pointing towards the ceiling.

The Movement:

  1. Keeping the stationary limbs pointed towards the ceiling, slowly lower your opposite leg and arm (overhead) towards the floor.
    example: your left leg and your right arm
  2. With control, return the moving limbs back towards the ceiling.
  3. Alternate Sides

Specific Cues:

  • When your arm isn’t moving above your head, it should be pointing towards the ceiling.
  • Try to keep your legs as straight as possible, with your feet towards the ceiling.
  • It might be helpful to put a large, light object on your belly (like an empty box or a stability ball) to ensure that you’re not allowing your stationary arm to continue the arc towards the floor lowering near your hip.
  • It’s totally common to get mixed up & do the same side (versus opposite sides) at the same time.
  • This exercise is much more difficult than it looks.
    Yes, it takes concentration and coordination.


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