number ten has various names-spinal extension, arm/leg extension, superman (woman) and pilates swimming. i like these last two and if you can imagine yourself "swimming" or flying through the air like superman while laying on the floor you have a good visual of what you will be doing.
this exercise works many muscles including your erector spine (flexes the spine), quadratus lumborum (flexes the trunk) and the infraspinatus (muscles that help stabilize your shoulders)-all very important. your own body weight is enough and it is important to have correct form. remember to breathe and start slowly-these are muscles that are often neglected so you might feel some soreness but just like with any exercise if you feel any pain stop.
how to:
lie on your stomach with your arms and legs extended straight out. your legs should be hip distance apart and your arms shoulder distance apart. palms down, toes pointed and face towards the floor. lift your arms and legs off the floor. making small movements like your are kicking in water lift one leg and the opposite arm a little higher while lowering the other pair. after repeating the "swimming" several times go back to the start position then back down flat on the floor. don't get discouraged if you can only do a few of these. like i mentioned these are muscles that many of us neglect. as you do this exercise make sure to keep your arms and legs straight, hips down and your shoulders down and back. the goal is a fluid motion with proper form not how high you raise your arms and legs.
so this completes my ten best classic exercises. if you regularly do a combination of them along with alternating aerobic activities you actually could become a superwoman (or superman-i do have some male followers)!
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