A good exercise to increase muscular endurance of the shoulders, back, and glutes.
Start on an yoga mat on all fours. Engage your abdominals while you maintain normal breathing.
Raise your left arm and right leg. The maximum height you should go is to horizontal; you don't have to lift that high when you are first starting this exercise. Only go as high as you can without 'hollowing' your low back.
Slowly return to the start position. Repeat 10 - 12 times, then switch and do the other arm & leg. Repeat the entire sequence as desired.
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