Step by step instructions
Lie face-down on the floor with arms and legs extended into an "X" shape. Extend spine to lift arms, chest, and thighs off the floor, keeping eyes focused on the ground to avoid neck strain.
Bend elbows and knees, pulling elbows back toward legs on sides of torso and curling heels in to body as you lift chest a little higher and extend spine a little farther if possible. Extend arms and legs to return to start.