- Lie on your front leaning your forehead on the back of your palms.
- Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground).
- Raise your chest off the ground and lower it without resting on the ground before the next rep
- Lie on your front and bring your arms into the "W" position.
- Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground).
- Raise your chest off the ground and lower it without resting on the ground before the next rep.
- Lie on your front and bring your arms in the "I" position, thumbs pointing the ceiling.
- Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground).
- Raise your chest off the ground and lower it without resting on the ground before the next rep.
- Lie on your back with your feet on a bench. Place a peanut tool under your lower back.
- Adjust pressure by pressing your heels into the bench. Roll back and forth or side to side
- Maintain a neutral lower back (do not tilt the pelvis).
