Lying Hyperextension Hold

1. Lie face down on the floor, with your arms extended in front of you and your legs straight out behind you.

2. Engage your core, squeeze your glutes, and lift your arms, chest, and legs off the floor.

3. Keep your neck neutral by looking down at the floor, not up or to the sides, to avoid straining it.

4. Hold this raised position, making sure to keep your body in a straight line from your head to your heels.

5. Focus on maintaining tension in your lower back, glutes, and hamstrings.

6. Keep breathing normally as you hold this position for your desired amount of time.

7. Gently lower yourself back to the starting position on the floor once the hold is complete.

It is important to maintain proper form to prevent injury and to get the most out of this isometric exercise.

---