Make sure your lower back is flat on the ground and your shoulders and head are lifted off the ground.
Put your hands on either side of your head gently, yet firmly.
Spread your hands shoulder-width apart and place your feet hip-width apart as you get into a standard plan posture on a mat.
The next step is to perform a high plank with your left arm.
Place both hands on the floor or a solid chair or bench, shoulder-width apart.
Gomez recommends sitting with your butt forward on the seat. Keep your thighs parallel to the floor in front of you.
Put your hands shoulder-width apart, just below your shoulders, and get into a press-up position.
Gomez instructs you to bring your right knee quickly to your chest without letting it contact the floor.
Get down on your hands and knees in a defensive position.
Place your hands just beneath your shoulders, and your knees directly in front of your hips.