3 levels: Level 1: Get onto all fours, knee on the mat and hand placed directly under the shoulders, space hand just wider than shoulder width apart. Back should be flat in table top position. Level 2: Place knees on the mat, Lift the toes up and cross at the ankles. Keep shoulders, hips and knees in a diagonal line. Place hands directly under the shoulders, space hands just wider than shoulder width apart. Level 3: Lay face down on mat, with feet together, and toes turned under. Keep shoulders, hips and knees in a straight line/plank position. Place hands directly under the shoulders, space hands just wider than shoulder width apart. (All Levels): Keep the core engages and belly drawn into the spine. Bend elbows and lower body toward the floor, until chest is just above the floor, elbows should be bent at a 90˚ angle. Do not rest on the floor. Pause briefly at the bottom position, and then press back up to the starting position. Repeat.