Set-up: Set up on the floor resting on your forearms and knees. Bend your knees slightly and keep your elbows directly beneath your shoulders. A straight line should form between your knees, hips and shoulders.
Lift: Brace through the core and maintain proper posture throughout. Hold for the prescribed amount of time.
Emphasis: Keep the shoulder blades back and together and do not allow the hips to sag.