1. Begin in a standard push-up position: Your hands should be slightly wider than shoulder-width apart, with your body forming a straight line from your heels to your head.
2. As you lower yourself towards the ground, keep your elbows close to your body and allow your hips to sag, bringing your chest towards the floor.
3. Before your chest touches the ground, arch your back by extending through your spine, rolling your shoulders back, and looking up towards the ceiling. Your hips should remain close to the ground, mimicking the cobra pose in yoga.
4. Hold this arched position for a moment, engaging the muscles in your lower back and core.
5. Press through the palms of your hands, extending your arms, and pushing your body back up to the starting plank position.
6. Repeat the exercise for the desired number of repetitions, maintaining proper form throughout.
Make sure to keep your movements smooth and controlled, focusing on muscle contraction rather than speed. Avoid letting your lower back sag and always engage your core to protect your spine. It's crucial to perform this exercise within your fitness level and not to strain your back. If you experience any pain, particularly in the lower back, stop the exercise and consult with a fitness professional.
---
