This is how you do it
Start by lying face up (supine) on the floor.
Raise your arms straight up above your shoulders and raise your legs with your knees bent in a 90° position. Your thighs should be straight up with your shins parallel to the floor.
Begin with simple opposite arm/leg extensions. Lower your right arm straight behind your head just above the floor while extending the left leg straight just above the floor.
Repeat with the left arm and right leg.
1. This is a core strengthening exercise. Remember to continually brace the abdominal area during the movement.
2. Movements should be slow tempo and deliberate. No rushing.
3. One variation is to touch the heel to the floor as the opposite arm lowers.
4. Another variation is the Kolar’s Dead Bug which is placing both palms against a flat stable surface directly behind your head that is perpendicular to the floor. As you lower each leg push your hands against the flat surface.
Walk Out Plank
Core & Shoulder