1. Begin in plank position, hands a few inches apart from each other. The closer they are to each other, the more difficult this exercise will be.

2. Bend your elbows slowly as you lower your body toward the floor.

3. When your chest reaches just below your elbows, pause for a count of two.

4. Contract your core muscles, press your hands into the ground, and lift your body back to start.

1. Find a stable surface, such as parallel bars, dip bars, the edge of a bench, or simply the floor, and place your hands on the surface with your palms facing down and your fingers pointed toward your back. 2.

Lift your body up so your arms are straight and your legs are off the ground, with your elbows slightly bent and your shoulders down and back. 3.

Lower your body down towards the ground, bending your elbows and keeping your body in a straight line.

4. Push yourself back up to the starting position, extending your elbows and keeping your body in a straight line.

1. Stand upright with feet positioned about shoulder-width apart.

2. Extend your arms behind your head, elbows pointing toward the sky, keeping your triceps flexed throughout the whole movement.

3. Clench your fi sts, as though you’re trying to drive your fingers through your fi st, and engage your tricep muscles.

4. Maintaining flexion in the triceps, raise your arms until they’re straight overhead towards the ceiling.

5. Lower back down to starting position.

1. Stand upright with your knees slightly bent.

2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and your fingers pointing ahead of you while pushing tightly against each other.

3. Slowly move your hands outward away from your body so that your arms fully extend, down towards your hips and away from your chest, while your hands are still positioned together and pushing tightly against each other.

4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as you possible. You can try putting a weighted plate between your hands to increase the difficulty.

5. Bring your wrists back in toward your chest.

1. Stand upright with your knees slightly bent.

2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and your fingers pointing ahead of you while pushing tightly against each other.

3. Slowly move your hands outward away from your body so that your arms fully extend, up and away from your chest, while your hands are still positioned together and pushing tightly against each other.

4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as possible. You can try putting a weighted plate between your hands to increase the difficulty.

5. Bring your wrists back in toward your chest.

1. Begin by standing tall with your feet hip-width apart.

2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.

3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.

4. Continue alternating legs and arms, moving at a quick pace.