Superman or lower-back extension

Extend the trunk or hips until you return to neutral, not into excessive hyperextension. Lower slowly while keeping the abdominal wall active. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of lower back and spinal erectors; match resistance and range to a beginner level and never force a painful repetition.