Step 1: Assume a standard push-up position. Except instead of resting your weight on your hands, place your elbows and forearms flat on the floor. Step 2: Begin the exercise by raising hips so that your entire body from your heels to your head is in a straight line. Hold this position for at least 30 seconds. Brace your core as if you were about to be punched in the gut and breath deeply throughout.