1. Starting Position:
- Lie face down on a comfortable exercise mat. Ensure your body is aligned straight from head to toe.
- Keep your legs extended with your toes pointed, and your arms stretched out in front of you, palms facing down.
2. Engage Your Core:
- Tighten your abdominal muscles. This helps to stabilize your body throughout the movement.
3. Lift Off:
- Simultaneously raise your arms, chest, and legs off the ground about 6 inches. Focus on engaging your lower back and glutes as you lift.
- Hold this position for a moment while keeping your neck neutral (don’t strain by looking up or down).
4. Return to Start:
- Slowly lower your arms, chest, and legs back to the starting position while maintaining control.
- Avoid crashing back to the mat; rather, let your body return gently.
5. Repetitions:
- Perform 10-15 repetitions, allowing a brief pause in between each lift.
- Ensure to breathe steadily throughout the exercise.
6. Tips:
- Keep your movements smooth and controlled.
- Focus on squeezing your shoulder blades together as you lift, which can enhance the effectiveness of the exercise.
- If you experience discomfort, reduce the height at which you lift your arms and legs.
7. Variations:
- For an added challenge, you can try lifting opposite arms and legs (right arm with left leg, and vice versa) to engage stabilizing muscles.
