Slide show: Exercises to improve your core strengthBy Mayo Clinic staff
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.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. July 12, 2011.
- Krupa NL (expert opinion). Mayo Clinic, Rochester, Minn. July 12, 2011.
- Akuthota V, et al. Core stability exercise principles. Current Sports Medicine Reports. 2008;7:39.
- Willardson JM. Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research. 2007;21:979.