Bring yourself to the ground directly behind, and facing away from, an indoor rower. aEnter a high plank position with your hands directly under your shoulders. Carefully, place one foot at a time on the rower seat pad. With both feet securely onto of the seat pad and legs fully extended, proceed to bend your knees and bring them towards your chest. Exhale as you do so. Make sure to keep your core contracted throughout and not let your hips drop. Pause at the top of the movement and slowly return to the start position, inhaling as you do so.