Exercise: Alternating Arms and Legs On Hands and Knees with Pole
Primary Muscles: Gluteus Maximus, Paraspinals
Secondary Muscles: Rectus Abdominus, Internal & External Obliques

1. Position yourself on your hands and knees with your back flat. Place the pole along your spine. Suck in your stomach and tighten your abdominal muscles.
2. Reach your right arm out in front of you with thumb up towards the ceiling. Your hand should be at shoulder level and your head should be in a neutral position. At the same time, extend your left leg out directly behind you. Your foot should be at hip level. Hold for 3 seconds.
3. Bring arm and leg down to starting position and repeat on other side.

Helpful Hints:
Avoid arching your back during this exercise. Focus on keeping your core stable and your arm and leg close to the midline of your body. This exercise may also challenge your balance. A broomstick is a great around the house item to use.

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