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| Starting Position (2 views) |
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Preparation:
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Begin by lying flat on floor in face-down with knees and arms straight and reaching out.
Breathe in and squeeze your belly by drawing navel towards the spine and squeezing the gluts.
Movement:
While breathing out slowly, lift your right heel and left arm off the ground 1-6 inches.
Squeeze your gluts and entire "back side of your body" to lift.
Hold your body in this straightened position for 1-3", simulating Superman in a flying position.
Try to keep your arms and legs straight at all times. Slowly lower to just above the floor and repeat with the left heel and right arm.
Hold 1-3" and slowly return to the starting position back at floor, grazing momentarily.
Continue to march, alternating opposite arm and leg until fatigued.
Do not over arch or use momentum to lift up. If the exercise is difficult, you may gently touch the ground with your arms and legs between each repetition.