1. Start by lying face down on a mat or flat surface, with your arms stretched out in front of you and your legs stretched out behind you.
2. Engage your core and squeeze your glutes.
3. Simultaneously lift your arms, chest, and legs off the ground as high as you can without straining your neck – your body should form a gentle curve, resembling the flying pose of Superman.
4. Keep your head in a neutral position by looking downwards or slightly forward and avoid arching your neck backwards.
5. Hold the lifted position for a few seconds, then slowly lower your body back down to the starting position.
6. Repeat for the desired number of repetitions or sets, typically ranging from 10-15 repetitions for 2-3 sets.
7. For an isometric variation, hold the top position for a set period, such as 10-30 seconds, before releasing.
Remember to maintain controlled breathing throughout the exercise, exhaling as you lift your body and inhaling as you lower it down. This exercise is beneficial for strengthening the posterior chain muscles, which are crucial for posture and back health.
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