The superman exercise might take some getting used to at first. But, if you start practicing slowly, and keep a strong emphasis on technique, you'll be poised for success. This exercise works on developing the lower back muscles, such as the erector spinae, along with the shoulders, glutes and core.
- Start from a prone position, lying down with your stomach against the floor and both arms extended up and overhead.
- For a beginner-friendly option, start with one fluid motion. Raise both legs and feet up and off the floor. Keep your hands on the floor.
- When ready, you can try another challenging option, where you incorporate your arms and hands.
- In one movement, slowly lift your arms, legs, head and feet away from the floor.
- You have the option to perform a hold for fifteen seconds, or one to two sets of 6 to 8 continuous repetitions of the movement.
