Slide show: Exercises to improve your core strength

• Slides:
• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10
• 11
• 12
• 13

Quadruped

This exercise is called the quadruped:

• Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back (A). Tighten your abdominal muscles.
• Raise your right arm off the floor and reach ahead (B). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor (C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time (D). Repeat with your right arm and left leg.

1. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. July 12, 2011.
2. Krupa NL (expert opinion). Mayo Clinic, Rochester, Minn. July 12, 2011.
3. Akuthota V, et al. Core stability exercise principles. Current Sports Medicine Reports. 2008;7:39.
4. Willardson JM. Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research. 2007;21:979.