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Target Muscles: Back (Erector Spinae) and Buttocks (Glutes).
Begin by laying face down on the floor, legs straight and your arms stretched out in front of you. Then simultaneously, and slowly, lift an arm and the opposite leg off the floor and hold for 2 seconds.
Then lower and switch to the other arm and leg, making sure you keep your head in line with your spine.
Repetitions: 20+ (each side, or until you feel the burn)
A great core and buttocks exercise to include in your equipment free home workout.