- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- If you're more advanced, begin to "crawl" forward by moving the right arm and left leg at the same time. Then move your left arm and right leg at the same time. Continue this movement going forward and backward.
- Complete for 30 seconds, followed by 10 seconds of rest. Repeat for a total of three rounds.