Slow Get Up Crab Kick

Starting Position

• Sit on the mat with knees bent and feet flat on the floor.

• Place your hands on the mat behind you, fingers pointing away from your body for stability.

• Lift your hips slightly off the ground into a tabletop-like position.

Movement

• Extend one leg and simultaneously reach the opposite arm across your body to touch or reach toward the extended foot.

• Keep your glutes engaged and maintain stability through the supporting hand and foot.

• Return to the starting position with control.

• Repeat the movement on the opposite side, alternating sides throughout the set.

Tips for Success

• Keep the movement slow and controlled to maximize core engagement.

• Focus on maintaining the tabletop position even while reaching.

• Keep your gaze forward to maintain neutral neck alignment.