Supine Arm-Leg Extension: Video Tutorial & Stretch Guide
| Workout | Supine Arm-Leg Extension |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Glutes |
| Equipment Required | Mat |
| Force Type | Bodyweight |
| Mechanics | Isolation |
| Exercise Type | Core Stability |
| Difficulty | Beginner |
Supine Arm-Leg Extension: Video Tutorial & Stretch Guide
Supine Arm-Leg Extension: Step-by-Step Guide
- Step 1: Lie Flat on Your Back » Lie down on your back with knees bent and feet flat on the mat. Reach your arms straight up toward the ceiling, directly above your shoulders. This setup gets your core ready for the exercise.
- Step 2: Engage Your Core » Pull your belly button toward your spine. This action tightens your core and keeps your lower back stable, helping you stay strong through each movement.
- Step 3: Extend Opposite Arm and Leg » Slowly extend your right arm overhead and reach your left leg straight out toward the floor. Move with control, keeping your core tight so your lower back stays flat on the mat. Reach long from fingertips to toes, feeling the stretch.
- Step 4: Return to Start » Bring your right arm and left leg back to the starting position. Keep your movements slow and steady. Focus on keeping your lower back down and your core engaged.
- Step 5: Switch Sides » Now, extend your left arm and right leg, moving with the same control. Keep reaching and stretching through your arm and leg while maintaining a strong core.
- Step 6: Alternate Sides in Rhythm » Continue alternating sides. Move slowly, focusing on control over speed. Each rep builds core stability and balance.
Supine Arm-Leg Extension: Overview
The Supine Arm-Leg Extension strengthens your core, lower back, and glutes while boosting your balance. This exercise builds core strength and control, which helps you keep good form in other workouts and protects your spine. Over time, you’ll feel more balanced and in control.
Supine Arm-Leg Extension: Benefits
This exercise builds core stability and control, teaching you to move with precision. Regular practice improves posture, reduces lower back strain, and strengthens your entire midsection. The Supine Arm-Leg Extension is perfect for building a solid base for more advanced exercises.
Supine Arm-Leg Extension: Pro Tips & Advanced Techniques
- Keep Core Tight: Focus on keeping your core engaged. Don’t let your lower back lift off the mat. This keeps your spine safe and makes your core work harder.
- Move Slowly and Smoothly: Avoid rushing. Slow, controlled movements activate your core more effectively and improve balance.
- Reach Through Arm and Leg: Extend fully through your fingertips and toes. This lengthening gives you a deeper stretch and strengthens your reach.
- Use Your Breath: Inhale as you extend, exhale as you return to center. Breathing with each move helps you stay focused and steady.
Supine Arm-Leg Extension: Progression Plan
Beginner
Intermediate
Advanced
Supine Arm-Leg Extension: Frequently Asked Questions (FAQs)
What muscles does the Supine Arm-Leg Extension work?
+This exercise works your core, lower back, glutes, and shoulders.
Can I add Supine Arm-Leg Extensions to any workout?
+Definitely! It fits well in core workouts, warm-ups, or cool-downs. This move strengthens stability and core control.
Is this exercise good for lower back pain?
+Yes, it can help build core stability, which may ease lower back strain over time. Start slowly and focus on form if you have back issues.
How often should I do Supine Arm-Leg Extensions?
+Aim for 2-3 times a week, especially on days you focus on core work.
What should I avoid during this exercise?
+Don’t let your lower back lift, and don’t rush. Stay focused, keep your core tight, and breathe through each movement to get the most out of this exercise.
