Lying Soar Superman

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.

Engage Your Core:

• Tighten your abdominal muscles. This helps to stabilize your body throughout the movement.

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).

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.

Repetitions:

• Perform 10-15 repetitions, allowing a brief pause in between each lift.

• Ensure to breathe steadily throughout the exercise.

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.

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.