This exercise will strengthen your lower back and core muscles to protect you from injury.

Get down on all fours. Lift one leg and the opposite arm off the floor.
Inhale as you extend your leg and arm so that they are parallel to the ground. Exhale as you return to the start position.
Repeat motion on opposite leg and arm.
Alternate lifting arms and legs as you breathe.
Do 8 to 10 repetition on each side.