-Get into a plank position with your knees on the ground and hands shoulder-width apart

-Walk your hands back to lift your hips towards the ceiling, forming 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 tucked 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