Lie on your stomach with your legs stretched out, feet flat on the floor, and arms stretched out in front of you. Actively engage your glutes, lower back and upper back. Simultaneously lift your upper body, arms and legs off the floor. The movement should come from your back and gluteal muscles (do not use momentum). Hold the position in a controlled manner (isometric) with your gaze on the floor (neck in a neutral position), then return to the prone position.
Attention:
Do not arch your lower back too much; do not lift your legs too high (‘swinging’), arms are ‘pulled’ rather than actively raised (loss of back tension), do not overextend the neck (head does not look upwards), do not actively tense the buttocks (the strain shifts to the lower back).
Lighten:
Lift only your upper body (arms and chest, legs stay on the floor); lift only your legs (upper body stays down, focusing on the glutes); keep your arms by your side instead of stretching them out in front of you; use a smaller range of motion (just a slight lift).
Harden:
Extend your arms further forward (longer lever); add extra weight (in your hands or on your ankles); alternate between lifting and holding (dynamic – e.g. superman pulses); one-sided (one arm only + opposite leg).
