Lying Floor Hyperextension
Face down with the hands behind the head, lift the chest while the legs stay on the floor; the raised elbows make the lever longer than the arms at the sides.
How to do it
Setup
Face down on a mat, legs long, fingertips behind the head, elbows out to the sides.
Steps
- Lift the chest off the floor, legs staying down.
- Pause at the top without pulling on the head.
- Lower the chest back to the mat slowly.
Common mistakes
Feet lifting off the floor: they stay down; this one is the chest only. Hands pulling the head: the neck stays long and quiet. Jerking up for height: smooth and small beats high and fast.
Breathing
Exhale on the lift, inhale lowering.
