Back And Leg Raise Hands On Ground (alternating)

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The back and leg raise hands on ground (alternating) workout is designed to primarily engage the lower back and glutes.

This exercise involves lying face down with hands on the ground and raising one leg and the opposite arm simultaneously.

The bodyweight is used as resistance, challenging the lower back and glute muscles to lift the limbs off the ground.

While this workout may also activate some auxiliary muscles, its main focus is on the lower back and glutes.

Start by lying face down on the ground, with your hands positioned directly under your shoulders.
Engage your core muscles by drawing your belly button towards your spine.
Press your hands firmly into the ground to lift your upper body off the ground, while keeping your lower body relaxed.
As you lift your upper body, simultaneously lift one leg off the ground, extending it straight back behind you.
Hold this position for a brief moment, making sure to keep your core engaged and your back straight.
Lower your leg back down to the ground as you lower your upper body back down, returning to the starting position.
Repeat the movement on the opposite side, lifting the other leg off the ground while raising your upper body.

Start by lying face down on the ground with your hands placed directly under your shoulders, fingers pointing forward. Keep your legs extended and feet together.
Engage your core muscles by gently pulling your navel towards your spine. This will help stabilize your lower back and protect it during the exercise.
As you exhale, lift your right leg off the ground while simultaneously raising your left arm, reaching them as high as you comfortably can. Keep your gaze down to maintain a neutral spine.
Hold this position for a brief moment, focusing on squeezing your glutes and engaging your lower back muscles. Imagine a string pulling your arm and leg towards the ceiling, creating length and tension in your body.
Slowly lower your arm and leg back down to the starting position as you inhale. Repeat the movement on the opposite side, lifting your left leg and right arm. Remember to maintain control and avoid any jerking or sudden movements.