Lean on a bench top, your desk or your bed - on your forearms and with your toes on the ground. Push your upper body slightly away from the bench to flatten the upper back between your shoulder blades - but don't round your spine. Move your pelvis so your lumbar spine is in neutral. Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats, as well as clench your buttocks to activate your glutes. Make sure your knee are straight and the thigh muscles are on. Hold this position and keep breathing, for 10sec up to 60sec.