A fit individual begins in a plank position, with their hands placed slightly wider than shoulder-width apart, arms fully extended, and body forming a straight line from head to heels. The person lowers their body by bending their elbows, keeping them at about a 45-degree angle from the torso, until their chest is close to the ground. Then, they push back up to the starting position by straightening their arms. The motion is smooth and controlled, demonstrating proper form throughout the exercise. The person repeats this movement rhythmically, maintaining core engagement and a neutral neck alignment.