"This should be performed slow and controlled,"Idol says. "While walking your hands in/out, focus on keeping the hips silent versus swaying back and forth. Draw shoulders down the back and engage the core."
- Begin standing at the edge of your mat with feet forward and hip-width distance apart. Inhale and reach up. Then, exhale and fold over.
- Walk hands out to plank. Keep the elbows hugged into your body, lower down, and push up back to plank.
- From plank, press up to a pike position. Walk your hands into a fold-over position. Roll up to standing.
- Repeat 8 times.
- To modify this exercise, lower knees to the mat during plank and untuck the toes, perform the push-up, and press up to pike.