A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Strengthens the entire posterior chain and improves posture without any equipment.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Lie face down with arms extended overhead.
- 2.Simultaneously lift your arms, chest, and legs off the ground.
- 3.Hold the position for 2-3 seconds, squeezing your back muscles.
- 4.Lower slowly and repeat.
Pro Tips
- •Keep your neck neutral — look at the floor.
- •Squeeze glutes and back at the top.
- •Avoid jerky movements; focus on control.
Equipment
None
Safety
Stop if you feel lower back pain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.