Bring yourself to the ground in forearm plank position with your elbows directly under your shoulders and your legs extended directly behind you. You should have an unbroken line from your head to your toes. This is your start position. Proceed to lock your knees, squeeze your glutes together, tense your quads and push your forearms into the floor to extend your upper back toward the ceiling. Keep your gaze focused down between your forearms. Your entire body should feel tight. Hold this position, squeezing every muscle.