Prone Exercises for Opposite Arm & Leg Raises

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Prone exercises are great for opposite arm and leg raises for a few different reasons. Learn about prone exercises for opposite arm and leg raises with help from a health and human performance specialist in this free video clip.

Part of the Video Series: Workout Without Weights
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Video Transcript

Hi, this is Lisa with DancyPantsFitness.com here at Anytime Fitness, Saffron View, Texas. And I'm going to show you some prone exercises for opposite arm and leg raises. The very first one we do we're going to go ahead and get all the way down to the floor. Lay on your stomach, immediately pull the belly button in to the spine. Don't let your lower back sag. Arms are out in front of you. Legs are rested and neutral. You're going to lift up the opposite arm and leg, hold that for five to ten seconds. Remember to keep the core pulled in the whole time. Repeat that on the other side. Five to ten seconds and do that again. You're going to repeat this whole process about ten times. The next one you're going to do the same thing but on your knees. So I'm here on my knees, my hands are nice and aligned under my shoulders. I'm going to take the opposite arm and leg, hold that for five to ten seconds, come down, do that on the other side. Repeat that ten times per side. The very last one you're going to do is the same thing but in a plank. Make sure everything is in one line. Belly button is pulled in nice and tight. Take one arm out, one foot up. The other arm out, the other foot up. Hold that for five to ten seconds each. What this is going to do, these exercises really work on coordination, strengthen stability of the entire core. Great exercises for everyone. Also going to work that lower back. And those are some prone exercises for opposite arm and leg raises.

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