Kneeling Finger Press

1. Begin by kneeling on a comfortable surface with your knees hip-width apart.

2. Lean forward and place your hands on the ground, positioning them so that only your fingers are in contact with the floor (fingertips pointing forward) — your palms should not be touching the ground.

3. Straighten your arms so your body forms a straight line from your knees to your shoulders, making sure to engage your core to keep your body stable.

4. Slowly lower your chest towards the ground by bending your elbows, keeping them relatively close to your body.

5. Lower down until your chest is just above the ground, then push back up through your fingers to return to the starting position. This marks one repetition.

Ensure that your movements are controlled, and maintain tension in the muscles throughout the exercise. Adjust the spacing of your fingers or knees to vary the intensity and to find a position that doesn't strain your wrists.

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