1. To start this exercise kneel down on the floor, and lean forward so that you are now weight baring on your arms. Have your hands placed just outside of where your chest would be.
2. Now you should come up onto your feet so that your body is suspended above the floor, the only points of contact (with the floor) should be your hands and feet.
3. Your body should be in one straight line from head to toe and your arms perpendicular to the floor under your chest. This will be your starting position.
4. While inhaling, slowly lower your chest towards the ground whist flaring your elbows out wide. When you are about an inch or so from the ground, you should have created a triangle with your hand positions and your eye line.
5. Pause for a brief movement, exhale and press through your palms to return your body along the same path to the starting position. Tip:
6. Squeeze your pectoral muscles as you do so and when you get to the top of the movement, do not lock your elbows out.
7. Next, While still exhaling, lift one of your hands off the floor whilst rotating your torso. You should continue to rotate until your chest is perpendicular to the floor (facing the wall rather than the floor) creating a side on 'T' position.
8. After a brief pause, inhale and return your torso back along the same path into the starting position.
9. You can either complete all repetitions on one side first or alternate as you go.
10. Repeat for the recommended amount of repetitions.