Lie on your stomach with your arms stretched out in front of you so that your body forms a line. The legs, also stretched out, touch the floor lightly, looking downwards (not forwards) to keep the cervical spine neutral. Tense your stomach, buttocks and lower back while lifting your arms, chest and legs slightly off the floor. Hold the end position briefly, then lower your arms and legs back to the starting position.
Attention:
Movement comes from the back, do not work with momentum.
Lighten:
For more stability, alternate the exercise between one arm and one leg (alternating superman).
Harden:
Do not fully lower your arms and legs before the next repetition. Hold a small weight in your hands or attached to your arms and legs.