Superman

01 Steps

1. 1 Lie face down with arms extended in front of you and legs extended behind.
2. 2 Contract your glutes and lower back.
3. 3 Simultaneously lift your arms and legs off the floor by a few inches.
4. 4 Hold the top position for 2-3 seconds, squeezing hard.
5. 5 Slowly lower your arms and legs back to the floor. That is one rep.

02 Tips

• ✓ You do not need to go very high — 4-6 inches is enough. The contraction matters more than the range.
• ✓ Keep your gaze toward the floor to avoid straining your cervical spine.
• ✓ Exhale while lifting, inhale while lowering.

03 Common mistakes

• ✗ Lifting the head too high: keep your neck in line with your spine.
• ✗ Going too high and straining the lower back: the movement should be controlled and moderate.
• ✗ Holding your breath: breathe normally.

04 If you struggle

• → Lift only your arms, then only your legs, alternating.
• → Do bird-dogs as a more accessible alternative.
• → Reduce the hold time to 1 second.