This is about spinal stability with mobility of the legs.
- Start on all fours, hands and knees. Place the weight on the right hand and right knee as the left side lifts towards the ceiling. The front body will be facing front.
- Slowly swing the leg forward with the maintenance of the head-tail connection. Swing the top leg backwards. It is important to keep the pelvis still. If the pelvis rotates, the exercise has lost the stability of the spine and the workload in the legs.
- Repeat seven more times.
- Repeat to the other side with eight leg swings.