Supermans

Begin by lying face down on the floor with your arms extended straight in front of you and your legs stretched out behind you. Keep your neck neutral by looking down and engage your core to maintain stability. In a smooth, controlled motion, lift your arms, chest, and legs off the ground simultaneously by contracting your lower back, glutes, and hamstrings. Raise only as high as you can while keeping your limbs straight and avoiding any sharp arching in your lower back. Pause briefly at the top, maintaining steady tension, then lower your arms and legs back to the floor with control. Focus on slow, deliberate movement and consistent engagement of your posterior chain throughout each repetition.