1 - Lie face down on a mat or the floor with your arms extended forward and your legs straight.
2 - Simultaneously raise your chest, arms, and upper thighs off the ground. Keep your head in a neutral position, looking down at the floor to avoid straining your neck.
3 - As you lift, focus on squeezing your glutes (buttocks) to engage your lower back muscles.
4 - Hold the raised position for a couple of seconds to feel the contraction in your lower back and glutes. Then, lower your upper body and legs back to the starting position.
