-Position your feet on an elevated surface like a bench or box

-Walk your hands in towards your feet, lifting your hips to form a pike position

-Elevate your shoulders (get them as close to your ears as possible), engage your core to maintain the pike

-Lower your head towards the ground by bending your elbows

-As you come down lean forward and make sure your forearms remain perpendicular to the floor

-Keep your elbows to your side and do no flare them out

-Push back up to the starting position, making sure to re-elevate your shoulders at the top

-Raise the difficulty of this exercise by increasing the pike at your hips and/or leaning more forward on the negative and vice versa

-You can further increase the difficulty by adding using parallettes, or a elevated surface to increase the range of motion

-You can reduce the difficulty by using a lower surface to elevate your feet