Step 1
Get on your hands and knees (four point position) with your knees directly under your hips and your hands directly under your shoulders. Your back is in neutral position (slightly arched) and your chin must be tucked in.
Step 2
Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles 20 to 30% of a maximal contraction Maintain a steady abdominal breathing while you lift one arm overhead keeping your back in neutral position and your chin tucked-in. Return to initial position and repeat with the other arm.
