Start on your hands and knees with your wrists stacked under your shoulders.
Tense your core and push through your hands while keeping your shoulders rolled down away from your ears.
Extend one leg behind you and place your toes on the floor. Follow with the other foot so you’re in a high plank position.
Keep your core and shoulders engaged, pushing the floor away from you and squeezing your glutes so you don’t arch through your back.

Place your hands on a raised surface – the wall, a bench, a box or the sofa will do – with your hands either side of your chest. The more upright you are, the easier the variation will be.
Keep your legs straight behind you as you hold the high plank position with your core, shoulders and glutes engaged.
Slowly bend your elbows to bring your chest closer to the surface. Don’t lose the tension in your core or glutes – the body should be in a straight line throughout.
When you can’t lower any further, push through your hands to come back to the starting point.

From the high plank position, slowly bend your elbows to lower your chest to the floor.
When you can’t lower any further, push through your hands to come back to the starting point.

Bodyweight training: how to get comfortable strength training with your body