Lying Cross-Knee & Toe-Tap

Setup

1. Begin by lying flat on your back on a mat with your legs fully extended and your arms resting on the floor at your sides or gently placed behind your head for support.

Movement

1. Engage Core: Brace your abdominal muscles, pressing your lower back firmly into the floor throughout the entire movement.

2. Lift and Cross: Simultaneously lift your right leg and your left arm. As you lift, reach the left hand toward your right toe or foot, crunching your upper torso upward to facilitate the reach.

3. Return: Slowly lower your leg and arm back to the starting position with control. Ensure your back remains flat against the floor as you descend.

4. Repeat: Repeat the same movement using your opposite limbs (left leg and right arm). Continue alternating sides for the desired number of repetitions or duration.

Form Tips

• Avoid letting your lower back arch off the floor; if it does, keep your legs slightly higher to maintain lumbar support.

• Keep your eyes focused on your foot to help maintain a proper crunch angle.

• Control the descent; don't let gravity do the work.