This exercise teaches you to build core endurance, using your abs to "support your spine against gravity," said Mary Badon, Stott Pilates instructor and owner of Soma Movement Studio in Connecticut.
- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- Use your core to lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- On your exhale, lower your knees back down.
- This counts as one rep.
- To add intensity, slowly step your feet back into a high plank position, hold, then step them forward again to return to your bear hold. Engage your core throughout.
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