Lie on your belly, squeeze your nable in, fixate your hip bones on the ground. Press your foot bridges into the ground, lift your upper body, extend your arms above your head. Your head is an extension of your spine. Keep your gaze slightly forward and to the ground. Hold a bottle or a book or any weight in one hand. Bring your extended arms over the sides to the back, pass the bottle to the other hand behind your back and bring your arms to the front again. Repeat 🙂