Around-The-World & Superman

1. Starting Position:

   • Lie face down on a mat or a comfortable surface.

   • Extend your arms straight out in front of you, keeping them shoulder-width apart.

   • Your feet should be together and your legs extended straight behind you.

   • Keep your head in a neutral position, looking down at the mat.

2. Engaging Your Core:

   • Engage your core muscles by pulling your belly button in towards your spine.

   • Ensure your back is straight and your hips are in contact with the mat.

3. Lifting:

   • Simultaneously lift your arms, chest, and legs off the ground a few inches.

   • Try to keep your neck in line with your spine.

   • Hold this position for a moment, focusing on squeezing your back muscles.

4. Rotating:

   • From the lifted position, start to rotate your arms out to the sides, forming a wide 'V' shape.

   • Imagine your arms making a circular motion as if you are swimming through the air.

5. Completing the Circle:

   • As you continue the movement, bring your arms back to the starting position in front of you, maintaining the lift.

   • Keep your legs elevated and straight throughout the movement.

6. Repetition:

   • Complete 10-15 repetitions of the arm rotation.

   • Perform 2-3 sets, resting for 30 seconds to 1 minute between sets.

7. Breathing:

   • Inhale as you lift your limbs and exhale as you lower them back to the starting position.

8. Cool Down:

   • After completing your sets, gently lower your body back to the mat and relax.

   • Take a few deep breaths to cool down.

Tips:

• If you feel any strain in your lower back, lower your lift slightly until you find a comfortable height.

• Focus on controlled movements to maximize effectiveness and reduce the risk of injury.