It is very effective to exercise from both ends of the stomach. Very simple, you can do it on the yoga mat at home. Compared with goat station, there are some similarities, but there are also some subtle differences. For example, the goat station is fixed on the leg, while the prone station, like a double station, has a special effect on exercising the waist.

Lie prone, completely relaxed, arms straight forward, legs straight. When inhaling, lift your arms and legs off the ground at the same time, pause for a while, then exhale slowly to relax and return to the original position.

More details can be found in Stallone's core lecture.