Who I stole this from: The Prague School (Dynamic Neuromusclar Stabilization)

Why I like this move: Diversity of movement. You can plug it into warm ups, finishers, and core work. It’s a great oblique activator as well as a central nervous system reboost.

Skill level: Beginner to Advanced

 

 

The Movement: Beginner Level

 

 

  • Begin in a quadruped (on all fours) position with your knees under your hips and hands under your shoulders.
  • Lift your butt towards the ceiling until your knees are about 6 inches from the ground.
  • Lift one hand or the opposite foot about 1-2 inches off the ground.
  • Keep the rest of the body COMPLETELY STILL. This is the most important part. You should feel a strong activation in your obliques.
  • Hold the foot or hand off the ground for 2 seconds.
  • Repeat the same movement on the other side.
  • Repeat for 2-6 reps on each side.

 

 

The Movement: Intermediate Level

 

  • Begin in a quadruped (on all fours) position with your knees under your hips and hands under your shoulders.
  • Lift your butt towards the ceiling until your knees are about 6 inches from the ground.
  • Lift one hand AND the opposite foot about 1-2 inches off the ground.
  • Keep the rest of the body COMPLETELY STILL. This is the most important part. You should feel a strong activation in your obliques.
  • Hold the foot AND opposite hand off the ground for 2 seconds.
  • Repeat the same movement on the other side.
  • Repeat for 2-6 reps on each side.

 

The Movement: Advanced Level

 

  • Begin in a quadruped (on all fours) position with your knees under your hips and hands under your shoulders.
  • Lift your butt towards the ceiling until your knees are about 6 inches from the ground.
  • Lift one hand AND the opposite foot about 1-2 inches off the ground.
  • Keep the rest of the body COMPLETELY STILL. This is the most important part. You should feel a strong activation in your obliques.
  • Simultaneously crawl forward so your hands and feet move at the EXACT same time.
  • Hold the foot AND opposite hand off the ground for 2 seconds until lowering 1-3 feet in front of your beginning position.
  • Repeat the same movement on the other side
  • Repeat for 2-6 reps on each side, and to really challenge yourself, go backwards.