A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Strengthens the entire posterior chain for better posture and back health.
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.Lift arms, chest, and legs off the ground simultaneously.
- 3.Hold for 2-3 seconds, squeezing your back.
- 4.Lower slowly and repeat.
Pro Tips
- •Keep neck neutral.
- •Squeeze glutes at the top.
- •Control the movement.
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.