WELLNESS CONNECTION · Fitness

Shape Up Snapshots: Quadruped

By Laurie Streff, Exercise Specialist

January 21, 2011 - 5:00PM

Core stabilization is an important part of the foundation of your fitness program and fortunately, can be done anywhere you go! Incorporating this easy-to-execute exercise improves the muscular structure in your lower back (the spinal erectors), your abdominals and helps strengthen your deltoids. Start by performing 5 - 8 repetitions of the Quadraped, holding each rep for a count of five, for 1 - 3 sets.

QUADRUPED
Begin on all fours with hands under shoulders, knees under hips. Breathe out and draw your navel in towards your back, engaging the abdominal muscles. Keeping hips level, inhale and reach left arm forward to shoulder height and lift right leg up to hip height while maintaining a flat back for a count of five, exhaling slowly. Return to starting position, switch sides and repeat for one repetition.

You may increase the difficulty by moving the support hand inward, under the chest for greater instability.

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