Remember to warm up before starting. I found a big rock and when up with me feet.
I was her playing with different poisons. Start arms, Going slowly down, foot out to the side or in the the front. Just remember do it slow and be careful with you back
The next picture show you how to use a rocks to train you arms and stomach.
keep the position for a bit as you see on the pic. Then take you feet up and down slowly.
Its a hard one, but its a good one