These Are the 14 Low-Impact Isometric Exercises Trainers Recommend to Build Strength

Malek also likes superman holds because they activate the posterior chain muscles (muscle on the backside of your body), which include the glutes and hamstrings among other muscles along the spine. "These muscles are imperative for stability and help protect the back, so it's great to activate them even before lifting," she said.

• Lie on your belly, and extend your arms straight out in front of you.
• Pull your belly button into your spine.
• Lift your legs, arms, and chest off of the floor, squeezing your glutes and legs as you do and keeping your arms by your ears.
• Malek suggests holding this position for 20 to 45 seconds before slowly releasing your body back to the floor.