Full Body Back Extension Lying

Video coming soon...

The Full body back extension lying workout primarily engages the lower back and glutes using bodyweight.

While it also activates secondary muscles, the focus is on strengthening the targeted areas.

Lie face down on a mat with your legs extended and your arms by your sides.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lift your upper body off the mat, keeping your neck in a neutral position.
Squeeze your glutes and lower back muscles as you lift your chest and shoulders as high as comfortable.
Hold the lifted position for a moment, then slowly lower your upper body back down to the starting position.

Start by lying face down on a mat, with your legs extended and your arms by your sides.
Engage your lower back and glutes by squeezing them as you lift your chest and legs off the ground.
Keep your neck relaxed and in line with your spine to avoid straining it.
Breathe steadily throughout the exercise, inhaling as you lower down and exhaling as you lift up.
Avoid using momentum or swinging your body to lift higher; focus on controlled movements.
As you lift, imagine lengthening your body from head to toe, creating a straight line.
Remember to always listen to your body and start with a comfortable range of motion, gradually increasing as you get stronger.