To perform this exercise, use an exercise mat and comfortable
non-restrictive clothing. It is important to warm up well before you
begin any workout. Warm-up reduces the chances of any injury that can be
caused while exercising. The steps to perform it rightly are:
Lie with your chest down on the mat. Place your hands at shoulder level with your palms flat on the floor.
You can choose to keep your feet together or keep a little distance
between them, but not more than shoulder-width distance. Your toes
should be curled under and knees should be locked.
Look down at the floor and place your face in such a way, that your chin is resting on the floor and not your nose.
Before you begin any movement, contract your abdominal muscles and tighten your core, by pulling your belly towards the spine.
Slowly lift your legs, belly, and chest off the floor as you
straighten your arms. Once you have lifted your body, keep your palms
fixed in the same position and your body straight. It is important to
make sure you do not arch your upper or lower back when you do this
exercise.
Exhale when you straighten out your arms and pause for a moment.
Lower your body slowly towards the floor, bend your arms, but do not
touch your body to the floor and keep your palms in a fixed position.
Make sure that you keep your body straight.
Now, lower your body until the chest touches the floor. It is
important not to have any arches in your back. Keep your knees off the
floor and inhale as you begin to bend your arms.
Pause for a couple of seconds and start straightening your arms for the next repetition. Exhale as you push your body up.
