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start by laying down on the ground with your head close to something heavy and hold it continue by pulling your shoulders down to engage your lats and open up your chest start the movement by pulling with your arms at the same time you lift your hips up into a 30 degree angle keeping your hips tucked in press your knees against your chest push your belly button in and keep your heels close to your glutes make sure your hips stay tucked in to keep the tension on your abs and not on your lower back important donamp;#39;t shrug your shoulders you want to keep them far away from your ears all the time