Lying Prone V Lift

1. Starting Position:

   • Begin by lying face down on a comfortable surface such as a mat or carpet. Ensure that your body is fully extended, with your arms reaching out in front of you and your legs straight behind you.

2. Body Positioning:

   • Keep your head in a neutral position, looking down at the ground. Your body should form a straight line from your head to your feet.

   • Extend your arms straight out to the sides in a “V” shape, with your palms facing down.

3. Lifting Movement:

   • Inhale deeply. As you exhale, lift your arms and chest off the ground. Your arms should move away from your body in a “V” shape, while your chest should rise upward.

   • Engage your back muscles and glutes for support. Avoid straining your neck; keep it aligned with your spine.

4. Hold the Position:

   • Hold this lifted position for 2-3 seconds, feeling the contraction in your back and shoulder muscles.

5. Lowering Movement:

   • Inhale as you slowly lower your arms and chest back down to the ground, returning to the starting position.

6. Repetitions:

   • Repeat the movement for 10-15 repetitions, or as your fitness level allows.

7. Tips:

   • Focus on controlled movements to avoid any jerking or sudden motions.

   • If you feel any discomfort in your lower back, modify the range of motion or take a break.

8. Cool Down:

   • After completing your set, rest for a minute before transitioning to another exercise or stretching to avoid muscle tightness.

This exercise targets your back muscles and helps improve strength and stability.