A good supplement to all those crunches, the Superman is a great way to strengthen your lower back and tone your glutes. All you need to do this exercise is your body weight, no equipment (or movie ticket) necessary.
- Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.
- Hold for two to five seconds and lower back down to complete one.
- Do three sets of 12.
Exhale as you lift your arms and legs and inhale as you lower them back down. When you have completed all three sets, or even in between each set, take a Child's Pose to stretch your back.