Superman alternating

Extend the trunk or hips until you return to neutral, not into excessive hyperextension. Lower slowly while keeping the abdominal wall active. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load the whole body without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.