Try to push yourself as hard as possible but not more and stayed focused

Start with your head and upper torso back as far as possible toward the wall. The back and upper arms are bent. Hold back a little bit of the shoulders and keep your elbows up and away, as if you are holding a basketball with the hands and the elbows. Push outward at the elbows towards the wall. Continue to lower further down until you get close to the wall. As far as is possible, feel all of the force coming from your upper back and abdomen as you push out towards the wall. Do this for 15-20 seconds; if you feel any pain, ease off and repeat when you feel comfortable. Next, take your upper torso, head and upper extremities as high as possible, and lower them down to the wall.

As with the previous exercise, keep pushing at the elbows and try to reach a low position. Lower your head and upper torso to the wall. Make sure that you can feel the tension in your glutes, hamstrings and heels as you push the upper body down. Stay where you are for 10 seconds. Finally, take your upper torso, head and upper extremities the highest that they can go – up towards the ceiling – while still feeling the tension in your glutes, hamstrings and heels. Lower your upper body and head back to the floor. These exercises aim to open the chest as well as strengthen the abdominal muscles. You should do each of these for 10 counts each, and rest twice for five counts.

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One more exercise 1. Get into mounting position. Turn your toes under, and put the back of your left foot on the floor. Lower the left leg down, and make sure that it is straight. Slowly raise back up. That’s one; do this for 6 repetitions on each side. 2. Get into a split-legged plank position. Make sure that the shoulders are parallel to the floor, and hands are at your side. Keep the hips off the ground as much as possible, with a space between you and the wall.