Hold Superman

Start by lying face down on a comfortable surface, arms extended overhead, and legs straight out behind you.

Engage your core, glutes, and back muscles as you lift your arms, chest, and legs off the floor. You should be balancing on your torso.

Extend your arms and legs so they are as straight as possible, creating a gentle curve in your back.

Your neck should remain neutral, in line with your spine. Look down at the floor to avoid neck strain.

Hold this position, ensuring your limbs and chest are lifted as high as comfortably possible without causing pain.

Breathe normally as you maintain the hold for the desired duration.

After holding the position, gently lower your limbs to return to the starting position.

Rest as needed before repeating for additional sets.

Remember to listen to your body and modify the exercise or reduce the duration of the hold if you experience any pain.