Move of the week: The Mantis

Learn the last exercise in our eight-part weekly series of workouts: The Mantis.

1. Start by kneeling on all fours. Squeeze your core tightly. Charles Crowell for The National

Derryn Brown, a personal trainer at The Hundred Pilates Studio in Dubai, demonstrates the last exercise in our eight-part weekly series of workouts. Do this move alone or incorporate it into your own fitness routine. Go to www.thenational.ae/moveoftheweek, where we collect the workouts and post video demonstrations.

1. Start by kneeling on all fours. Squeeze your core tightly.

2. Stretch out the opposite leg and arm, elongating as far as possible to maximise the effect on your glutes, leg and arm muscles.

3. Hold for three seconds, release down and alternate with the opposite sides.

Top tip: Imagine you are reaching for something with your extended arm and touching the furthermost point possible with your foot.

• To book a private consultation with Derryn Brown, visit www.derrynbrown.com

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