1. Starting Position:
- Begin on the floor, lying face down.
- Position your elbows directly under your shoulders and hands flat on the ground, forming a forearm plank.
- Your body should form a straight line from your head to your heels.
2. Engaging Your Core:
- Tuck your toes under and lift your body up onto your toes.
- Engage your core by tightening your abdominal muscles to maintain stability.
3. Movement:
- From the forearm plank position, push up onto one hand, followed by the other hand, so that you transition to a high plank (hands directly under shoulders).
- Lower back down to the forearm plank one arm at a time, starting with the same hand that moved first.
- Alternate which arm leads each time you move up and down.
4. Breathing:
- Inhale as you lift up to the high plank and exhale as you lower back down to the forearm plank.
5. Repetitions:
- Continue this up and down movement for the desired number of repetitions or for a set period of time, typically 30 seconds to 1 minute for beginners.
6. Form Tips:
- Keep your hips level, avoiding sagging or lifting too high.
- Keep your head aligned with your spine, and avoid looking up or down excessively.
7. Ending the Exercise:
- Gradually lower your knees to the floor after completing your repetitions to come out of the plank position.
- Rest in a child’s pose or seated position to cool down.
Remember to listen to your body and modify the exercise as needed.
