Front Plank to Side-Plank

1. Begin in a standard front plank position: Place your elbows on the floor directly beneath your shoulders. Extend your legs, press your toes into the ground, and form a straight line from your head to your heels. Engage your core to stabilize your torso.

2. Transition to a side plank: Rotate your body to one side. As you do so, stack your feet and press your hand into the floor until your arm straightens, lifting your opposite arm towards the ceiling. Aim to form a "T" shape with your body, maintaining vertical alignment of your hips and shoulders.

3. Hold the side plank position: Keep your core engaged and your hips raised. Ensure your body forms a straight, diagonal line.

4. Rotate back to the front plank: Slowly return to your forearm, maintaining control and keeping your body in alignment.

5. Stabilize in front plank position: After a brief hold, rotate to the other side's side plank. Extend the opposite arm toward the ceiling.

6. Continue alternating: Perform the alternating movement between front and side planks for the desired reps or duration. Maintain proper form throughout to prevent straining your lower back. Keep your neck neutral by looking down at the floor just in front of your hands or slightly ahead.

---