-Sit on the floor with your legs in front of you

-Place your hands on the ground beside your mid thigh, with fingers pointed slightly outward

-Engage your core, depress your shoulders and push down with your hands, keeping your legs on the floor

-Focus on keeping your core engaged and breathing during the hold

-As you get stronger you can perform the hold with one leg on the floor and your other leg in the air

-If you do this be sure to switch legs every set to prevent imbalances