Step by Step Guide
Begin lying on your stomach on a mat propped up onto your forearms. Be sure the front of the pelvis is touching the ground, abs are pulled in toward the spine, and shoulders are relaxed down away from the ears.
Hold for about 30-seconds. Keep the torso upright and chest open by engaging the scapula.
Relax and repeat for the desired reps.
A common mistake is not keeping the hips extended - pushing down into the mat. If you allow the hips to flex (as they naturally want to) and raise up off the mat, you are no longer fully lengthening those hip flexors. So squeeze the glutes, and press the pubic and pelvis bones down into the mat the entire time.