Alternate Elbow

This exercise is only suitable for intermediates and advanced persons.

Lie on your back, with both legs bent at 90 degrees, feet off the floor, focusing on keeping your shoulders off the floor at all times.

Place your hands behind your ears, to support the weight of your head, avoiding any pulling action on the neck throughout the exercise.

Extend your right leg out straight, whilst twisting the right elbow across to the left knee, which you should aim to bring up towards the chest.

Repeat the movement again on the opposite side, focusing on a slow controlled action, which keeps your main abs contracted by having the shoulders raised, using your oblique muscles to rotate your upper-body.

Throughout the exercise it's essential to stay in an upright position of 25 - 40 degrees with the upper-body.

This exercise is often done at high speed, which reduces the benefits and increases the risk of lower back injury.

Intermediates aim to work both sides for 2 sets of 10 - 12 reps.

Advanced aim for 2 - 3 sets of 15+ reps each side, holding in the final phase, as you get stronger.