Back Raise Superman

Positioning:

1. Starting Position:

• Lie face down on a mat or a flat surface with your arms extended straight in front of you.

• Keep your legs straight and your feet together, with your toes pointing away from your body.

• Your forehead should rest lightly on the mat, with your eyes looking at the ground.

Movement:

2. Raise:

   • Simultaneously lift your arms, chest, and legs off the ground.

   • Aim to create a ‘Superman’ shape by engaging your back, glutes, and hamstrings.

   • Hold the top position for a count of 1-2 seconds.

3. Lower:

   • Slowly lower your arms, chest, and legs back to the starting position.

   • Make sure to keep your movements controlled and avoid rushing.

Repetitions:

• Perform 10-15 repetitions for beginners.

• Rest for 30-60 seconds between sets.

• Aim for 2-3 sets.

Tips:

• Focus on squeezing your shoulder blades together as you lift to maximize the effectiveness of the exercise.

• Keep your neck neutral; avoid straining by not lifting your head too high.

• If you're new to this exercise, consider starting with smaller lifts and building up as you gain strength.