Equipment:
Exercise mat and one dumbbell. Ankle weights are optional.

Exercise:

• Lie on your back with your right leg and left arm straight above you.
• Simultaneously lower arm and leg halfway between the starting position and the floor.
• Bring your arm and leg back in together.
• Do the desired number of repetitions, then do the other side with your left leg and left arm.

Performance tips:

• Maintain control of your arm and leg muscles throughout the exercise.
• Avoid jerking or using momentum to raise or lower the weight.
• Keep your shoulders and hips stabilized on the mat as you perform the exercise.
• To maintain control of core muscles, imagine zipping up a tight pair of jeans.
• Inhale as you lower arm and leg; exhale on the return.

Repetitions:
Do 10 to 15 repetitions on each side.

Go to Common Exercises...