Quadraplex

How to Quadraplex

You Should Feel This: Abs

Equipment: Yoga Mat

Trainer: Ashley Steele

Steps:

1. Start on your hands and knees, position your arms directly underneath your shoulders with your knees directly below your hips. 

2. Begin by contracting your abs to stabilize your core. Raise your left arm to shoulder height, while lifting your right leg to hip height.

3. Hold the up-position for 1 - 2 seconds holding good posture—your hips level, chest up, back arched, and body straight. Slowly return to the starting position and pause briefly.

4. Repeat on the opposite side, raise the right arm to shoulder height and simultaneously lift the left leg to hip height, the right arm and left leg should be parallel with the ground at the end of the motion.

5. Hold the up-position for 1 - 2 seconds maintaining good posture—hips level, chest up, back arched, and body straight. Continue alternating for the specified amount of time.

6. You should feel this working your core, glutes, hips, and shoulders.

Alternative Exercises:

Dead Bug • Alternating Opposites