1) Start with your hands and feet on the ground in the push up position. 2) Place both your forearms on the ground so that your elbows and hands are flat on the ground as well. 3) curl your toes and tighten your abs by lifting your hips upward. 4) make sure your back is straight and hold this position for periods of 60 seconds. Holding this position for 60 seconds is a set, do 4-6 sets to feel the burn.