One

Starting Position:  From a standing position with your feet together or slightly apart, stiffen (“brace”) your abdominal muscles to stabilize your spine.   

Two

Gently exhale and bend forward from your hips (“hip hinging”), keeping your knees extended (but not locked), and extend your arms in front of your body while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body.  Maintaining a flat spine and a soft bend in your knees during this movement is acceptable.

Three

Slowly begin to walk your hands forward (6-12” or 12 ½ – 25 cm steps) without moving your feet (your heels will begin to rise off the floor).  Continue walking yourself forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position).

Four

Perform one full push-up, lowering your chest and hips simultaneously to the floor while maintaining a rigid torso and head aligned with your spine.  Do not allow your low back to sag or your hips to hike upwards during this downward phase.  Continue to lower yourself until your chest or chin touch the floor. Allow your elbows to flare outwards during the lowering phase.   

Five

Press upwards through your arms while maintaining a rigid torso and head aligned with your spine.  Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms fully extend at the elbows.  Slowly begin walking your feet forward towards your hands, taking 6-12” steps without moving your hands.  Maintain a flat spine throughout and continue walking until your feet are close to your hands.  

Six

Repeat this movement for 5 forward and then 5 in reverse.