Lying prone (face down) on the floor legs slightly apart, toes pointed. Bring arms up to create a Diamond shape on your forehead with hands index fingers and thumbs touches, elbows to the side.
Execution:
While maintaining the hands on the forehead lift the chest up off the floor until you feel the lower back engage. Keep feet on ground. Pause for a count then return the chest down to the ground.
Note: Try and lengthen through the crown of the head and extend spine through movement.
Repeat.