Keep hips, knees and chest facing forwards. Try to keep upper body still as you transfer your weight

x8 reps, x2 sets

Take a breath out before you lift. Hover your knees just an inch away from the floor

Tilt pelvis back, lower back towards the ground. Bring one leg at a time into position, same to return

x8 reps, x2 sets

Complete a side plank like you've practised. Can you straighten your top leg, add in the bottom one?

x8 reps, x2 sets

On your tummy, bring shoulder blades together, stretch out your arms to make yourself aerodynamic

x10 reps, x2 sets