Step by step instructions
Grab a dumbbell in left hand and lie facedown with arms and legs extended. Feet should be hip-width apart, toes pointed, palms facing the floor.
Extend spine as left arm bends, pulling elbow in by side, pressing shoulder blades down to hips, and lifting chest off the floor (right palm presses into the floor for support). Return to starting position and repeat. Do the prescribed number of reps, and then switch sides to complete set.