Lying Floor Hyperextension

The Lying Floor Hyperextension is an effective and challenging exercise that primarily targets the muscles of your lower back, glutes, and hamstrings. As the name suggests, this exercise is performed lying face down on the floor. It is a beginner-friendly exercise that can be done anywhere and requires no equipment, making it perfect for home workouts. To perform the Lying Floor Hyperextension, start by lying face down on a comfortable mat or carpet. Extend your arms overhead and rest your forehead on the floor. Engaging your core, lift your chest and legs off the ground simultaneously, keeping your gaze downwards to maintain proper alignment. Squeeze your glutes and lower back muscles at the top of the movement, then slowly lower your chest and legs back to the starting position. The Lying Floor Hyperextension not only strengthens your lower back and helps improve your posture, but it also engages your glute muscles, providing additional benefits to your overall stability and lower body strength. As with any exercise, it's important to maintain proper form and start with lighter repetitions, gradually increasing intensity as you become more comfortable and confident. Incorporate this exercise into your regular routine for a stronger, more toned lower body.

Instructions

• Lie face down on the floor with your legs extended behind you and your toes pointed towards the ground.
• Place your hands on either side of your head, your palms facing down, and your elbows pointing outwards.
• Engage your core and lift your upper body off the floor by contracting your lower back and glutes.
• Keep your neck in a neutral position and avoid tensing your shoulder muscles.
• Continue to lift your upper body until your torso is aligned with your legs, forming a straight line.
• Hold the position briefly, focusing on squeezing your glutes and keeping your lower back engaged.
• Slowly lower your upper body back down to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions, ensuring proper form and control.

Tips & Tricks

• Engage your core muscles throughout the entire movement
• Focus on using your glutes and hamstrings to lift your legs off the floor
• Keep your head and neck in a neutral position to avoid straining your neck muscles
• Control the movement and avoid using momentum to lift your legs
• Exhale as you lift your legs off the floor and inhale as you lower them back down
• Maintain a slow and controlled tempo throughout the exercise
• Gradually increase the range of motion as you become more comfortable and strong
• Make sure your lower back remains flat against the floor throughout the exercise
• Use a mat or towel for extra comfort and support
• Consult with a fitness professional to ensure proper form and technique