Lie on the floor face down and place your hands slightly wider than shoulder width apart while holding your torso up at arms length. Support your weight on your toes and hands.
Slowly move your heels down, your hips back and your head between your shoulders. Make sure you don't bend the arm or legs. Hold the position during the required time. Make sure your shoulder blades are always retracted.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.