Begin lying on your back with your hands extended above you toward the ceiling and your feet, knees, and hips up to 90 degrees.
Inhale deeply into back, sides and belly
Exhale from the bottom up, engage pelvic floor, draw hip bones in, bring your ribcage down. Continue bracing as you breath and hold this position throughout the movement. This will be your starting position.
Take another deep inhale. Exhale, Extend and straighten your right leg, to bring the leg just above the ground. At the same time, extend the left arm above your head. Maintain the position of your lumbar and pelvis described in step 2 as you perform the movement. Do not let your back arch.
Stay tight and return the working arm/leg to the starting position.
Repeat on the opposite side for one full repetition.
Repeat this 1-1 alternation for up to 15 repetitions.