Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with your feet hip-width apart and your fingertips lightly behind your head, elbows wide.
Step by step
- Hands by your head, stand tall.
- Knee up and across to the opposite elbow.
- Exhale and squeeze your side abs.
Cole's tip
Bring the knee up to meet the elbow rather than hunching down to it. Hands rest by your head and never pull on your neck.
Common mistakes
- Pulling on your neck.
- Leaning back.
- Rushing the reps.
Make it easier or harder
Easier option
Smaller knee lift; hold a wall with one hand.
Harder option
Pause two seconds at the top of every rep.
Safety
- Keep a hand near a wall if your balance wobbles.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
