Core Exercise: Tabletop


This exercise will take place on
your hands and knees. Focus on keeping your back straight and
not lowering towards the floor. Start with your shoulders over
your palms and hands, and hips over your knees like a table.
Extend the right arm and left leg so they are parallel to the
floor, and hold for two to three seconds. Maintain your core
tightness and alternate to the left arm and right leg. Repeat
10 to 15 times for three sets, each time maintaining
core tightness and resisting side-to-side or front-to-back
motion. After each repetition, return to the starting position.
If this is too difficult, you may change to a different
exercise, or you can involve just the arms or only the legs.
Still maintain the 90 degree angle at the hips and the knees.
Keep the arms straight below the shoulders and then alternate
the arms, extending them to be parallel with the floor and
returning to the starting position. For only the legs,
maintain the arms in line from the shoulders to the
palms and alternate between legs–extending one leg to be
parallel to the floor, holding it for two to three seconds
before returning to the starting position. Complete three
sets of 10 to 12 repetitions.

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