Position yourself on four legs on a mat with a barbell with plates in front of you. Your knees should be underneath the hips and hands under the shoulders. Your head should face the floor. Grab the barbell with both hands at shoulder width apart and roll it to place your hands under your shoulders.
Pull your abs and slightly flex your spine. Roll the bar forward until your chest almost touches the floor while you inhale. Make sure you don't arch your lower back during movement. Return to the starting position with a strong movement while you exhale.TIPS: Make sure you only move your arms during the movement.