Superman (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Superman (hold) · Beginner · timed
   Lying face down with the arms straight overhead, the arms, chest and legs lift a few centimetres off the floor together and stay there, with the belly and hips on the floor and the neck in line with the spine (eyes to th
2. Superman swimmers · Intermediate · timed
   From a superman with the arms, chest and legs off the floor, the arms swim like front crawl: one arm reaches forward while the other is back by the hip, and they swap by sweeping wide past the shoulders; the legs flutter