Step 1

Sit on your chair with your hands shoulder width apart on the edge (you might be sitting on your hands which is fine)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

Keeping your elbows pointing straight back behind you, walk your feet away from the chair so your hips are in front of the chair. Keep your feet hip width apart

Step 4

Bend your elbows as to approximately 90 degrees (you might not manage this first time) and lower your hips straight down the front of the chair

Step 5

Straighten your arms to 'push' the chair down and return to your starting position. Don’t lock your elbows

Step 6

If this feels ok, move your feet slightly further away from the chair but still lower your body directly down the chair. Otherwise keep your feet straight down from your knees

Step 7

Repeat the whole movement