Weighted Superman

Lie face down with a light dumbbell in each hand, arms stretched out beyond your head. Lift your chest, arms and legs off the floor together, so only your hips and stomach stay in contact with the ground. Keep your neck long and look at the floor a little ahead of you rather than craning up, and squeeze your glutes and upper back to hold the lift rather than yanking with momentum. The dumbbells add load through your shoulders and upper back, so pick a weight light enough that your arms stay level with your ears instead of drooping toward the floor. Press your ribs down and keep breathing steadily rather than bracing so hard you stop breathing; a shaking lower back is a sign to drop the weight, not push through it.