This exercise helps develop core strength and both spinal strength and stability, as well as working the muscles that retract the shoulder blade retractors and the gluteals.

1 Kneel on all fours with your knees under your hips and hip-distance apart and put your hands on the floor a shoulder-width apart under your shoulders. Put your spine into the neutral position. Activate your core by drawing your abdominal muscles back toward your spine.

2 Without any sideways movement and keeping your abdomen pulled in, exhale and slowly raise an opposite arm and leg until they are parallel to the floor - be careful to follow the tempo you have set.

3 Inhale and slowly return your arm and leg to the starting position.

4 Repeat for the desired number of reps, then repeat the exercise using the other arm and leg.