Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.- Place your hands about 10cm above the floor in the “super man” position.
- Make sure you do not strain your neck by pulling it up as you incline, this can cause major problems.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
- Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Variations:
- This exercise can be performed with a weighted plate being held by both arms resting on the chest. The way to perform this exercise is to cross your arms by making an X and grabbing the weighted plate. Note: Your hands will no longer be behind your head.
- This variation may be difficult to perform at first so start out using little to no weights until you feel comfortable with the movements.
