Superman
Step 1 - Lie face down with arms extended overhead and legs straight
Step 2 - Simultaneously lift your chest, arms, and legs off the ground
Step 3 - Hold for 2-3 seconds, squeezing your back muscles
Step 4 - Lower back to starting position with control
Recommended Sets & Time:
Beginner: 2-3 sets of 8-12 reps, 45 seconds rest
Intermediate: 3-4 sets of 12-15 reps, 30 seconds rest
Advanced: 4-5 sets of 15-20 reps, 30 seconds rest
What to Focus On:
Lower back engagement - You should feel the muscles along your spine working to lift your torso
Glute activation - Your bottom muscles should help lift your legs off the ground
Controlled movement - Lift slowly and hold briefly at the top rather than bouncing up and down
Neck alignment - Keep your head in a neutral position, don't crane your neck upward
Modifications:
Easier: Lift only your chest and arms, keeping your legs on the ground
Harder: Hold the lifted position for 5-10 seconds instead of 2-3 seconds
