Hands & Kness Leg RaiseE Pulse
Challenger
Duration
00:05:00
Instructions

  1. Starting Position:

    • Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
    • Maintain a neutral spine, keeping your back flat, and engage your core muscles.

  2. Raise One Arm:

    • Inhale and extend your right arm forward in line with your shoulder while keeping it parallel to the ground. Your thumb should be pointing up.

  3. Raise the Opposite Leg:

    • Simultaneously, extend your left leg backward in line with your hip while keeping it parallel to the ground. Point your toes down.

  4. Balance and Hold:

    • Hold this position for a moment, maintaining balance and keeping your core engaged.

  5. Return to Starting Position:

    • Exhale and slowly lower your extended arm and leg back to the starting position, maintaining control and balance.

  6. Repeat on the Other Side:

    • Repeat the exercise on the other side by extending your left arm and right leg.

Body Parts
Chest
Bicep
Leg

  1. Maintain a Neutral Spine: Keep your back flat and your head in line with your spine throughout the exercise to avoid arching or rounding your back.

  2. Engage Your Core: Focus on engaging your core muscles to stabilize your spine and maintain balance.

  3. Breathing: Inhale as you extend your arm and leg, and exhale as you return to the starting position.

  4. Balance: Concentrate on maintaining balance and control during the exercise.

  5. Start Slowly: If you're new to this exercise, begin with a few repetitions on each side and gradually increase as you become more comfortable.