The Sunday News
Contralateral limb raises
Target Body Part: Back, Butt/Hips, Shoulders
Equipment Needed: No Equipment
Don’t let the name scare you — this is great for toning those troubling upper body areas. You can do this at home on your own.
Step 1
Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.
Step 2
Upward Phase: Exhale. Deepen your abdominal/core muscles to stabilise your spine and slowly float one arm a few inches off the floor. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoid any arching in your back. Do not lift your chin or lower your head. Hold this position briefly.
Step 3
Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.
Step 4
Exercise Variation (1): From your starting position, deepen your abdominal and core muscles to stabilise your spine and slowly stretch leg out and allow the leg to lift off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Your head and torso should not move, avoiding any arching in your back. Do not lift your chin or lower your head. Hold this position briefly.
Return to your starting position.
Step 5
Exercise Variation (2): From your starting position, deepen your abdominal/core muscles to stabilize your spine. Reach one leg out and way until it lifts off the floor. At the same time float the opposite arm a few inches off the floor. Keep both your leg and arm straight and avoid any rotation in either. Your head and torso should not move, avoiding any arching in your back.
Do not lift your chin or lower your head. Hold this position briefly. Return to your starting position. — acefitness.org
