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Superman

The superman lifts your arms and legs off the floor while lying face down.

Strength Training

What this exercise does

The superman lifts your arms and legs off the floor while lying face down. It strengthens the muscles along your spine and glutes, which keep you upright.

At a glance

Body part
Back, Butt / Hips
Muscles worked
Lower Back
Experience
Intermediate
Equipment
No Equipment

How to do it

  1. Lie face down with your arms extended in front of you and your legs straight.
  2. Gently tighten your glutes and lift your arms, chest and legs a few inches off the floor.
  3. Keep your gaze at the floor so your neck stays long.
  4. Hold for 2 to 3 seconds.
  5. Lower and rest. Do 8 to 10 reps.

Common mistakes

  • Lifting too high and arching the lower back.
  • Craning the neck back.
  • Holding the breath.

Make it easier or harder

Make it easier

Lift just the arms or just the legs, one side at a time.

Make it harder

Hold for 5 to 10 seconds, or sweep the arms out to the sides.

Keep it safe

Lift only as high as feels comfortable. If it pinches your lower back, try a bird dog.

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