High Plank to Low Plank: This move engages the transverse abdominal muscles to stabilize and fire up all of the muscles in your core! Come into a pushup position with wrists directly under your shoulders and your heels directly above your toes. Engage the abdominal muscles by pulling them in toward the spine. Ensure a straight line runs from the crown of your head out through the bottoms of your heels — no sagging hips or swayed lower back. Hold here for one full inhale and exhale.
Next, keeping the abs firmly engaged, drop down on to the right forearm, followed by the left forearm. While you’re moving, try to keep your hips from shifting or dropping. Once you’re down on the forearms, recheck the core muscles and spinal alignment. Hold low plank for one full breath cycle.
To complete the move, press back up onto the right palm followed by the left palm, returning to high plank. Hold here for one full inhale and exhale.
If at any time you have trouble keeping the core muscles engaged and find your hips sagging or back swaying, do this whole sequence from the knees, keeping a straight line from the crown of the head through the tailbone throughout your movement. source>> Advertisement