Superman

Backeasyrepsno equipment

Lying face down with legs straight and arms stretched overhead, the arms, chest and legs lift a few inches off the floor at the same time, balancing on the belly and pelvis, hold about 2 seconds, then lower.

How to do it

1. Lie prone on the floor, legs straight and together, arms straight overhead with palms facing each other or down, forehead toward the floor.
2. Brace the abs, then simultaneously lift the arms, head/chest and both straight legs about 10-15 cm off the floor.
3. Only the belly and front of the pelvis stay on the floor; head stays in line with the spine, gaze at the floor slightly ahead.
4. Hold about 2 seconds, then lower arms, chest and legs slowly back to the floor.

Muscles worked

Main: lower back
Supporting: glutes, hamstrings, shoulders