Move of the week: quadruped

Week 4: quadruped: Lashley Pulsipher, a Pilates instructor at Exhale fitness studio in Dubai, demonstrates the fourth exercise in our eight-part weekly series of Pilates workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next four weeks to create a comprehensive regimen. Go to www.thenational.ae/bodyandsoul, where we collect the workouts and post video demonstrations. "A great endurance exercise for strengthening the muscles in your back and improving posture."

Step 1:

Start in an all-fours position with your hands directly beneath your shoulders and your knees directly beneath your hips.

Step 2:

Raise your left leg, point your toes and then raise your right arm. Exhale and draw your abs in to keep your balance.

Step 3:

Vary the move by first doing it with your hands and feet pointed, in-turned and flexed. Flexing will target your hamstrings and your forearms; pointing will target the front of the leg, biceps and triceps.

Top tip: "Try to hold the move for 30 seconds on each side."

Mat Pilates classes at Exhale start at Dh60; Reformer Pilates costs Dh400 for a package of five sessions or Dh750 for 10. For details and timings, visit www.exhaledubai.com or call 04 424 3777