Supermans

1. Lie face down on a mat with your arms extended in front of you and legs fully extended.
2. In a controlled manner, lift both your upper and lower body off the ground at the same time. Your arms and legs should be extended, creating a "flying" position.
3. Bring your arms around in an arc movement until your hands are pointed toward your feet.
4. Hold the lifted position for a moment, squeezing your glutes and lower back.
5. Bring your arms back above your head using an arc movement.
6. Lower your arms and legs back to the starting position, and repeat.

1. Perform the exercise with controlled and deliberate movements to avoid any sudden jerking motions.
2. Engage your core muscles to support your lower back during the lift.
3. Keep your neck in a neutral position. Avoid straining your neck by looking straight down.
4. Breathe steadily throughout the exercise. Inhale as you lift, and exhale as you lower.

Easier

• Lift one arm and the opposite leg at a time if lifting both simultaneously is challenging.
• If lifting the entire body is too difficult initially, reduce the range of motion and focus on lifting only a few inches off the ground..
• If lifting the entire body is too difficult initially, lift only your upper body while leaving your feet on the floor.