To modify Exercise 1, start this move in a knee plank position.
- Start on your hands and knees, shoulders over wrists and hips over knees. Lower down onto your elbows, sliding your knees back slightly so you can flatten your back to be parallel with the floor. Your shoulders should be directly over your elbows with your back flat, hips level, and core pulled in toward your spine.
- Squeeze your glutes to slowly lift your right foot off the floor and straighten your right leg behind you. Keep your hips parallel to the floor and don't allow your lower back to arch.
- Lower your right leg to the floor to return to the starting position. Repeat with your left foot.
- That's one rep. Repeat for 30 seconds.
