Start face down on the floor or a mat
Place your forearms on the ground with elbows directly under your shoulders
Extend your legs straight back
Keep your feet hip-width apart or together
Lift your body so only your forearms and toes touch the floor
Keep your body in a straight line from head to heels
Tighten your core
Squeeze your glutes
Keep your neck neutral and look at the floor
Keep your shoulders down and away from your ears
Avoid letting your hips sag
Avoid lifting your hips too high
Breathe steadily throughout the hold
Hold the position for as long as you can maintain proper form
Stop if you feel pain in your lower back, shoulders, or neck