The most effective method to: Start lying on stomach with arms and legs stretched out on the floor so body structures one long queue, temple on mat.

Connect with abs, press glutes and lift every one of the four appendages, in addition to chest and head a couple creeps off the ground, keeping your neck unbiased by looking at top of mat.

Hold for 3-5 seconds then leisurely lower back to the beginning position. That is one rep. Complete whatever number reps as would be prudent in 30 seconds.