HOW: Start by lying on your stomach on the floor. Using your back muscles, slowly lift your feet and hands away from the floor. The goal is to hover in a superman position for the prescribed amount of time. The more of your upper and lower body that is lifted away from the ground, the harder! Be cautious with this exercise as it may not be comfortable for everyone!
FEEL: You should feel all the muscles in your lower back working to get into the superman position.
COMPENSATION: Try not to super arch your back while doing this exercise. Only lift your chest/knees away from the ground enough to feel your lower back muscles working.