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  1. Lie face down on the ground with your legs straight and extend your arms over your head.

2. Engage your posterior chain to raise both arms and legs a few inches off the ground. 


3. Squeeze your lower back and hold this position for a second.


4. Slowly lower your arms and legs back to the starting position.


5. Repeat this movement for the required number of reps. 

Doable at:

Muscle group/groups:

Working muscle/muscles: