Adding this exercise to your daily workout regimen would strengthen your glute muscles, upper back, and lower back. As a result, you will find performing actions such as bending over and sitting much easier (as people grow older performing these simple actions become difficult for them). This exercise has different levels; initially, you should lift just one arm and its opposite leg. Once you get accustomed to the exercise, progress to lifting both legs and arms.
How do you perform this exercise?
Lie down on the floor with your face down (we would suggest that you use a blanket or mat for cushioning). Now, stretch out both the arms in your front. Lift your right arm, your head, and your left leg around 2 inches above the floor. When lifting those body parts, squeeze the glutes as much as you can; this is essential for removing excess pressure from the lower back. You should also squeeze the belly button hard. Hold this position for five to ten seconds and lower your arm and leg. Now, repeat the same act with your left arm and right leg. Perform five repetitions on either side.
If you find lifting an arm and its opposite leg extremely strenuous, do this exercise by lifting the arms and legs separately. You should progress to the next level only after building up the required core strength.