Positioning:
1. Starting Position:
- Lie face down on a mat or a flat surface with your arms extended straight in front of you.
- Keep your legs straight and your feet together, with your toes pointing away from your body.
- Your forehead should rest lightly on the mat, with your eyes looking at the ground.
Movement:
2. Raise:
- Simultaneously lift your arms, chest, and legs off the ground.
- Aim to create a ‘Superman’ shape by engaging your back, glutes, and hamstrings.
- Hold the top position for a count of 1-2 seconds.
3. Lower:
- Slowly lower your arms, chest, and legs back to the starting position.
- Make sure to keep your movements controlled and avoid rushing.
Repetitions:
- Perform 10-15 repetitions for beginners.
- Rest for 30-60 seconds between sets.
- Aim for 2-3 sets.
Tips:
- Focus on squeezing your shoulder blades together as you lift to maximize the effectiveness of the exercise.
- Keep your neck neutral; avoid straining by not lifting your head too high.
- If you're new to this exercise, consider starting with smaller lifts and building up as you gain strength.
