Hold Around-The-World Superman

1. Begin by lying face down on a flat, comfortable surface.

2. Extend your arms and legs, keeping them straight but not locked.

3. Lift your arms, chest, and legs off the ground to engage your back muscles and glutes, coming into a standard Superman position.

4. While maintaining the lift, slowly move your arms in a 'circular' motion to your sides and then forward to resume the extended front position.

5. Keep the motion fluid and controlled while maintaining the elevation of your chest and legs. Imagine drawing a large circle with your hands, hence "Around the World."

6. Your head should be in a neutral position, in line with your spine.

7. Hold each 'circle' for a set duration or as long as you can maintain good form without dropping your limbs or arching your back excessively.

8. Gently lower back down to the starting position, and repeat for the desired number of holds or time intervals.

Note: Engage your core throughout the exercise to protect your lower back and ensure the movement is done by the muscles of the upper and lower back, buttocks, and shoulders rather than momentum.

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