The Scorpion is a great overall flexibility exercise for the hips, core and quadriceps. By always placing your hands in the same position, you can more accurately estimate your increases in flexibility.
Online Personal Training Video: Scorpion
How To Do It
1. Lie face down with your legs straight. Your arms should extend to your sides, creating a “T” position.
2. Lift your right foot to your left hand, by contracting your gluteals and rotating your hips, being sure to keep your left leg in place.
3. Return to the original position.
4. Lift your left foot to your right hand, by contracting your gluteals and rotating your hips, being sure to keep your right leg in place.
5. Return to the original position. Repeat.
Online Personal Trainer Tips
1. Keep your chest flat.
2. Avoid arching your back.
3. Do not use your arms to aid hip rotation, and do not reach for your feet with your hands.
4. Make the motion deliberate. Do not swing your foot around. Control your body. Do not let your body control you.
