1. Lie face down on a mat or flat surface with a dumbbell in each hand. Extend your arms so they are straight out in front of you and keep your legs straight as well.
2. Keep your head facing down in a neutral position with your spine.
3. Engage your core and glute muscles to stabilize your body.
4. Lift your arms, chest, and legs off the ground simultaneously, as if you are flying like Superman. The dumbbells should be lifted along with your arms, activating your upper back and shoulder muscles.
5. Squeeze your glutes and hold the position for a moment at the top of the movement.
6. Lower your limbs back to the starting position in a controlled manner.
7. Repeat the movement for the desired number of repetitions and sets.
Make sure to maintain a controlled movement throughout the exercise to engage the muscles effectively and prevent injury. It is also important to choose an appropriate weight for the dumbbells; it should be light enough to perform the exercise with proper form, yet heavy enough to challenge your muscles.
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