Ballerina Superman

Setup

• Lie face down on a mat on your stomach with your legs fully extended and arms stretched out overhead.

• Keep your neck in a neutral position, looking slightly down at the mat.

Movement

• Simultaneously lift your chest, arms, and legs off the mat by engaging your lower back and glutes.

• Keep your arms and legs straight throughout the lift.

• Hold the peak position briefly, focusing on squeezing the muscles in your lower back.

Completion

• Slowly lower your chest, arms, and legs back down to the starting position without letting them rest completely on the ground if aiming for constant tension.

• Maintain controlled, fluid movements throughout.