1. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Engage your core to stabilize your body.
3. Quickly drive one knee towards your chest, then extend it back and out to the side, away from your body, in a 'kickout' movement.
4. While bringing that leg back to the starting position, drive your opposite knee towards your chest and perform a kickout on the other side.
5. Continue alternating legs quickly, keeping your core tight and minimizing movement in your upper body.
6. Breathe steadily throughout the exercise, exhaling as you perform the kickout.
7. Set a target for either a certain number of repetitions or a time duration to maintain the movement.
8. Always maintain proper form to prevent injury and to ensure the focus remains on the core and secondary muscle groups.
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