A supine core-control exercise with a separate weight plate in each hand and alternating opposite arm-and-leg movements. The abdominal muscles resist trunk extension as one loaded arm moves overhead and the opposite leg lengthens away from the body.
Lie on your back with your head and pelvis supported, one securely held plate in each hand, arms above the chest and bent knees raised.
Brace the abdomen without holding your breath and keep the ribs and pelvis steady.
Lower one arm toward the floor behind the head while extending the opposite leg toward the floor, stopping before the lower back arches.
Return both limbs to the starting position, then repeat with the other arm and leg.
Count each opposite-arm-and-leg lowering and return as one repetition; completing both sides gives two repetitions.
Use smaller limb ranges or lighter plates when trunk control changes.
Move the arm and opposite leg together while the other pair remains steady.
Keep each plate securely in its own hand; this is not a two-hand shared-weight version.
Holding one weight in both hands instead of a separate plate in each hand.
Lowering the arm and leg on the same side or skipping the return through the starting position.
Arching the lower back, flaring the ribs or forcing the limbs to touch the floor.
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