Take flight and fire up your entire back side.
Reach long as you lift, don't just crank your neck back. Squeeze the glutes at the top.
Lifting your arms, chest and legs off the floor at once puts the muscles along your entire back side to work against gravity, with the spinal erectors holding the lift from start to finish. There is no load and no equipment, just an isometric squeeze at the top that trains the back to extend and hold position. It earns its spot as the floor-based back strengthener you can do at home, between sets, or as part of any warm-up.
The chain of muscles along your back that extend and hold your spine, working hardest at the top of the lift. It is a bodyweight way to strengthen the postural muscles that sitting all day switches off.
A brief, deliberate squeeze of one to three seconds beats a long strained hold. Quality reps with a controlled lower do more than hanging out at the top with your neck cranked back.
You are yanking into the highest position you can reach instead of lengthening into the lift. Reach long through your fingers and toes, lift a little lower, and let the height come from a smooth squeeze rather than a crank.
