Flying Lizard

Muscles Involved

The flying lizard exercise primarily targets the core muscles, including the rectus abdominis, obliques, and transverse abdominis. It engages these muscle groups significantly while maintaining balance and stability. Additionally, secondary muscles involved include the hip flexors and shoulders, which assist in maintaining the arm and leg positions during the exercise. This comprehensive muscle engagement improves not only strength but also coordination and functional fitness, making it an excellent addition to any workout routine.

Top Mistakes

• Improper Hand Placement: Placing hands too far forward can lead to instability.
• Neglecting Core Engagement: Failing to engage your core can result in poor form and lower back strain.
• Overextending Limbs: Hyperextending arms and legs can reduce the exercise’s effectiveness and increase the risk of injury.

Execution Tips

• Start with Proper Alignment: Begin in a push-up position, ensuring shoulders are directly over wrists and hips are in line with the body.
• Engage the Core: Activate your core muscles to maintain a stable torso; think of pulling your belly button towards your spine.
• Control Movement: Carefully lift one arm and the opposite leg simultaneously, focusing on maintaining balance while avoiding excessive motion.
• Keep Breathing: Maintain a steady breathing pattern throughout the exercise to enhance stability and concentration.

Workouts

The flying lizard exercise can be effectively integrated into a full-body workout routine. Aim for 3 sets of 8-12 repetitions per side, allowing for rest between sets. It pairs well with exercises like planks, mountain climbers, or bird-dogs to further enhance core strength and stability. Consider adding the flying lizard to a circuit that includes strength training and cardio for a balanced, comprehensive workout.

Conclusion

Incorporating the flying lizard exercise into your fitness regimen provides a host of benefits, including improved core strength, enhanced balance, and increased flexibility. With its focus on multiple muscle groups, it not only challenges your body but also promotes overall functional fitness, making movements in daily life and other physical activities more effective. By following proper form and avoiding common mistakes, you can maximize the advantages of this unique exercise.