Place a flat bench in front of you. Lie on the floor face down and place your hands on the bench slightly wider than shoulder width apart while holding your torso up at arms length. Support your weight on your toes and hands. Keep the shoulders far from the ears retracting your shoulder blades. Contract your pelvic floor and core while keep your body straight.
Bend the right knee and hip at the same time to move the knee to the chest. In an explosive movement, switch the position of your legs, extend the right leg and bend the left leg. Alternate the foot that is placed on the floor during the required time.TIPS: Don't let the hips go down.