Get in push-up position with the hands aligned with your shoulders, and the feet about hip width apart (widening the feet will create a more stable base to make it easier, and closing the width will make the exercise more challenging).

Tilt the hips into a posterior pelvic tilt (pointing the tailbone down towards the ground). If it is no longer possible to maintain the posterior pelvic tilt before the completion of the desired time, end the set.

Lift one hand and tap the opposite shoulder with as little movement as possible taking place in the hips.

Remember, during the entire set, tighten the core and glutes as much as possible.