Strengthens back, arms and legs and glutes. This exercise is useful to strengthen muscles that are vital for postural strength and control and can assist with tasks such as swimming.
Use this exercise before or after prolonged periods sitting at a desk or using a tablet device, to support optimal posture.
Instructions
Lie on your belly, with your arms and legs stretched out like you’re a long plank of wood
Lift your left arm and right leg at the same time, then lower them back to the floor
Keep repeating, switching the arm/leg you lift each time.
Watch Points
Lifting the opposite arm and leg (e.g. left arm with right leg)
Squeezing buttocks and tummy muscles
Shoulder blades pulled down and back
Body, arms and legs straight
Modifications
More Challenging
Multi-Sensory
Ball Skills
Fine Motor
Lying:
Do the Desert Lizard Lift just with your legs (one leg lifting at a time, while you leave your arms on the floor). Then do it just with your arms.
Seated:
Reach your arms straight up beside your ears and just do the arms part of the Desert Lizard Dance up in the air. If you’d like to make it more challenging, lean forward from your hips with a straight back, and do the arm movement in that position.
Use your upper back muscles to keep your chest lifted off the floor while you do the Desert Lizard Dance
It’s fun to reach up to touch something while doing the Desert Lizard Dance (such as streamers, a ribbon, a ball or chair)
Use your upper back muscles to keep your chest lifted off the floor while you do the Desert Lizard Dance