1. Lie face down on the floor with palms down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on the floor. (Alternate start position is placing knees on floor and leaning forward just slightly.)
3. Start Position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabalized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.