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With your butt down and your spine long, push into the base of the palm of your hands while you draw your knees up and in towards your chest, alternating legs.
This will work your core and arms

*FORM NOTE: It is important to avoid piking your body; keep your butt low and your head in a neutral position.

Begin in the upward pike position, feet hip width apart and arms slightly wider than shoulder width apart. Engage your core and glut muscles as you slowly lower your body down head first. Using your core and arm muscles, bend your elbows as you glide your face, then chest, then finally stomach and hips just above the ground, pushing chest and chin up and out. Finish by pushing your body back into upward pike position.
*FORM NOTE: At a level one you may need to begin further from the ground as you "dive." If this is the case adding a slight bend to the knees will allow you to work your way into a full dive as well as protect your back.