To perform proper Supermans / Extended Arms & Legs Lifts, you must:
- Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
- Lift your chest, arms, and legs off the floor by arching your back.
- Only the tops of your quads and your lower abdomen should be in contact with the floor.
- Hold for a count of 2 while squeezing your abdominals and obliques.
- Return to the starting position for a count of one, then repeat.