Starting Position:
1. Begin by lying face down on a comfortable exercise mat or flat surface.
2. Extend your arms straight out in front of you, keeping them shoulder-width apart.
3. Keep your legs straight and aligned with your hips, with your toes pointed.
Movement Instructions:
1. Superman Lift:
- Inhale deeply.
- Exhale as you lift your arms, chest, and legs off the ground simultaneously. Your body should form a slight arch.
- Hold this position for 2-3 seconds, engaging your back, glutes, and core muscles while keeping your neck in a neutral position.
2. Lat Pulldown:
- While holding the lifted position, pull your arms down towards your sides as if performing a lat pulldown.
- Squeeze your shoulder blades together during the pull.
- Return your arms to the starting position while lowering your chest and legs back to the ground.
3. Repetition:
- Repeat the Superman Lift followed by the Lat Pulldown for 10-15 repetitions.
- Take short breaks if needed.
Tips:
- Keep your movements controlled and steady to avoid straining your back.
- Focus on squeezing the muscles in your back and shoulders during the Lat Pulldown.
- Adjust the number of repetitions based on your fitness level, starting with fewer reps if needed.
Completion:
- After finishing your sets, gently stretch your back and shoulders to cool down.
