1. Starting Position:
- Lie face down on a flat surface, such as a mat or the floor.
- Extend your legs straight behind you, keeping your feet together.
- Your arms should be fully extended in front of you, with your palms facing down.
2. Engaging Your Body:
- Engage your core by tightening your abdominal muscles. This helps stabilize your body during the exercise.
- Keep your head down and neck relaxed, looking at the mat.
3. Movement:
- Simultaneously lift your arms and chest off the ground as you initiate the movement.
- Keep your elbows slightly bent as you pull your arms back towards your body, leading with your elbows and keeping them close to your sides.
- Squeeze your shoulder blades together as you bring your arms down and towards your hips, focusing on engaging your back muscles.
4. Return to Starting Position:
- Slowly lower your arms and chest back to the starting position, maintaining control throughout the movement.
- Make sure to keep your neck relaxed and not strain it by lifting your head too high.
5. Repetitions:
- Aim for 10-15 repetitions, ensuring to breathe steadily throughout the exercise.
- Rest for 30 seconds between sets if you are doing multiple sets.
6. Tips for Success:
- Focus on the movement of your back muscles rather than lifting too high or too fast.
- Keep your movements slow and controlled to maximize effectiveness and prevent injury.
