A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 12 per side
sets × reps
Why this exercise
Difficulty: Beginner
Excellent for core stability and lower back health with anti-extension focus.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per side
Rest
45s
How to Perform
- 1.Lie on your back with arms extended toward ceiling.
- 2.Lift legs to 90-degree angle at hips and knees.
- 3.Lower opposite arm and leg toward the floor.
- 4.Return and alternate sides.
Pro Tips
- •Keep lower back pressed to floor.
- •Move slowly and controlled.
- •Breathe throughout the movement.
Equipment
Mat
Safety
Stop if lower back arches off floor.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.