⚡️How to do Diagonal Quadruped Core Extensions in the Active Resistance Training® tech study – 10 reps each side
After you finish your ending plank after the previous exercise, release your knees to the floor and maintain your hands on the blocks.
The diagonal core extension is a simple core exercise that focuses on stability, and encourages a neutral spine. The goal here is to keep your navel engaged and keep your ribcage closed and connected to your abdominal wall.
This sequence relieves low back pain by using the abdominal contraction to allow the lower back to stretch. It’s quite literally an upside down crunch. This strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
– place your hands on the blocks and line up your wrists under your shoulders
– Line up your knees u der your hips
– Push down into the blocks and into the floor while pulling your navel up
– Extend the right arm and the left hip/leg away from your center. You should look at the floor.
– Push down into the left hand and right shin, simultaneously pulling the navel up and rounding your back while drawing your right elbow towards your left knee.
– Crunch up deeply and return to the beginning neutral spine position.
– Do ten reps. Repeat on the other side.
Remember the active resistance pressing downward into the floor creates the impetus to start the move. The arm/leg moves AFTER you engage by pushing down and pulling the navel in.
Now let’s practice!