Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs (transverse abdonminis). Secondary stabilizers like the muscles over your shoulder blades (trapezius), attaching shoulder blades (rhombus minor/major), muscles & tendons that hold the shoulder (rotator cuff), shoulder muscles (anterior, medial & posterior deltoids), chest muscles (pectorals), muscles that attach shoulder blades to rib cage (serratus anterior), biggest muscle in your booty (gluteus maximus), muscles in front of your thighs (quadriceps) and one of the muscles that runs from knee to heel (gastrocnemius muscle).
1. Start on the floor on your hands and knees.
2. Lower your hands to the floor with wrists positioned under your shoulders
3. Step your feet back, one at a time. The further apart your feet the more stable the foundation
4. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.
5. Now, tighten your abs (belly button to spine)
6. Slowly hinge at your elbows to lower your chest to the ground, keeping your entire body straight
7. Think about squeezing your shoulder blades together on your back
8. Once you've gotten as far as you can go, push through hands and back of arms to return to starting position
• Look at the floor in front of you. Imagine holding a tennis ball between your chin and neck
• Push your shoulders towards your ears to avoid caving in your shoulders towards your chest
• Don't let hips sag when you get tired, this will shift your weight to your shoulders or lower back