Start in a tall plank with your shoulders over your wrists, your spine parallel to the ground, and your navel pulled in.
Grip the ground with your hands, pushing them away from your body, creating tension in your upper body and core while also driving your heels away from your body to create a strong, firm plank using your entire body.
Extend your right arm forward for three seconds, engaging your core to stabilise your plank and keep your hips square.
Place your right hand down and repeat on the left side.
Repeat for 30 to 90 seconds, followed by a zero to 15-second rest.