The superman is a sneaky inner-thigh exercise, as it requires total-body engagement, says Henderson. By holding a yoga block between your ankles, you'll further activate your adductors which, in turn, can help protect your lower back, lift your pelvic floor, and further activate your core, says Henderson.
- Lie face-down on the floor with your legs fully extended, feet hip-width apart, and tips of toes resting on the ground. Your arms are extended on the floor above your head, with your palms facing down. Engage your core by bracing as if someone is about to punch you in the gut.
- On an exhale, lift your feet, shins, chest, head, and arms a few inches off the floor. Gaze down to the floor slightly in front of you to maintain a neutral neck.
- Pause, then on an inhale, slowly lower your feet, shins, chest, head, and arms back to the floor to return to the starting position.
Do 10 to 12 reps.
