The scorpion is a comprehensive exercise designed to improve speed, power and flexibility. Runners and sprinters will appreciate the way it tones the muscles of your legs, hips, back and abdominals, improving overall endurance. Perform the scorpion at least three to four times a week.
Lay on your stomach with your arms straight out to your sides and your feet together. Keep your head facing down throughout the exercise; do not swivel it from side to side. This is your starting position.
Lift your left leg up off the floor. Keep the leg straight as you continue lifting it up. Bend your left knee -- keep it high -- and start crossing your left leg over top your right leg. At this point your left hip and left shoulder will naturally rise off the floor. Keep turning your left hip and moving your left leg to the right until your left foot touches the floor on the outside of your right leg.
Return your left leg back to starting position and repeat the movement with your right leg. This concludes one repetition.
Continue the repetitions, breaking for no longer than two seconds between each, until you finish one set of five to 12 reps.