Lie face down on the floor (prone position) with arms extended overhead or along your sides, and legs straight.

Keep your head in a neutral position, looking towards the floor slightly ahead.

Simultaneously lift your chest, arms, and legs off the floor by engaging your lower back, glutes, and hamstrings, creating an arch.

Pause briefly at the top of the movement.

Slowly lower your chest, arms, and legs back to the starting position with control.

Avoid jerking or using momentum; focus on controlled muscle contraction.

Repeat for the desired number of repetitions.