Start: Kneel on an exercise mat or other soft surface. Lean forward and place your forearms slightly more than shoulder width apart on the mat. Clasp your hands together. Bend your knees and cross your feet at the ankles. Draw in your navel and maintain a neutral spine.
Finish: Uncross your feet. Place your toes on the floor. Push back, elevating your lower body and torso so that you're in a plank position. Balance with hold for 30 seconds to 1 minute, then release. Perform the recommended number of repetitions.
To make the exercise more challenging, lift one foot off the floor while maintaining the same body position. Balancing your feet or forearms on an unstable surface such as an Xerdisc intensifies this exercise as well.
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