This is a lower back exercise where you lie on your stomach and raise your arms and legs off the floor as if you were flying.
- +Provides constant tension on the chest muscles
- +Great for muscle definition
- +Adjustable angles for varied targeting
- –Can cause lower back strain if not done properly
- –Not recommended for people with back issues
- –May be too challenging for some people
This exercise targets:
–
Lower Back
–
Glutes
Hamstrings
Hamstrings
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie face down, legs straight, arms extended overhead, forehead near the floor
- Brace your core, squeeze your glutes, and keep your neck neutral (look down)
- Lift chest, arms, and legs a few inches off the floor—like flying
- Keep hips and pelvis on the floor; avoid overarching your lower back
- Reach long through fingers and toes; squeeze shoulder blades together
- Exhale as you lift; inhale as you lower with control
- Hold at the top 1–3 seconds, then slowly lower; do 8–12 reps
- Make it easier: arms by sides or lift only upper or lower body