Lie prone and rise from both ends (Superman). The method is simple and can be completed on a yoga mat at home. Compared with the goat push-up, it is somewhat similar, but the legs of the goat push-up are fixed, while lying prone on both ends is like a double push-up to exercise the waist.

Target exercise area: Erector spinae (lower back or lower back) , can also exercise the gluteus maximus

Action essentials:

Lie on your stomach completely relaxed, stretch your arms above your head, and straighten your legs. When you inhale, lift your arms and legs up and off the ground at the same time. Control it a little and then slowly exhale and relax.

Notes:

1. This action cannot use explosive force. To do it, slowly let the abdominal muscles exert force to lift the arms and legs

2. In addition, be careful not to tilt your head back hard, but to lift it with the upper body.