- Lie prone on the floor with your forearms on the ground directly below the shoulders.
- Engage the core by tightening the abs, glutes and quads.
- Lift your entire body off the ground until it forms a straight line from head to toe, resting only on the forearms and toes.
- Maintaining a plank position, raise one arm off the ground.
- Hold this position for the prescribed amount of time and then slowly return to the ground.
- Repeat as instructed.