Press, Plank, and Roll

1. Start in a standard plank position with your forearms on the ground, elbows directly below your shoulders, and legs extended straight behind you. Your body should form a straight line from head to heels. Engage your core muscles to keep your torso stable.

2. Press up from your forearms to a push-up position, one arm at a time. Keep your body in a straight line, and avoid letting your hips sag or lift too much.

3. Once in the push-up position, shift your weight onto one hand and rotate your body to the side, extending the opposite arm towards the ceiling, effectively forming a side plank position. Keep your feet stacked or one in front of the other for balance.

4. Hold the side plank for a brief moment, making sure your hips are lifted and your body is in a straight line from head to feet.

5. Lower your raised arm and rotate back to the standard push-up position.

6. Repeat the rotation to the other side, lifting the opposite arm toward the ceiling to form a side plank on this side.

7. After completing the side plank on both sides, return to the standard plank starting position by lowering one arm at a time back down to the forearm plank position.

8. This entire sequence constitutes one repetition. Repeat the sequence for the desired number of repetitions or for a set time period while maintaining proper form throughout the exercise.

9. Remember to breathe steadily throughout the exercise and to keep your core braced to protect your lower back.

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