The Best Exercises For Your Whole Body, According to Personal Trainers

"The superman exercise is a deceptively simple movement", says Ortiz. "It packs a punch for your posterior chain — the muscles along the back of your body, including the glutes, lower back, and shoulders."

Muscles worked: the Superman is great for your core, which runs from your shoulder girdle to your pelvic girdle and all the way around your body, but also for your entire posterior chain (glutes and hamstrings).

• Lie on your stomach in the prone position with your arms above your head.
• Lift your arms and chest up off of the floor while simultaneously lifting your legs off the floor as high as you can.
• Pause for three counts, then relax and return to the starting position.
• Repeat for 10 reps.