Superman (hold)
Backeasytimedno equipment
Lying face down with the arms straight overhead, the arms, chest and legs lift a few centimetres off the floor together and stay there, with the belly and hips on the floor and the neck in line with the spine (eyes to the floor).
How to do it
- Lie face down, legs straight and together, arms straight in front of you on the floor.
- Tighten the abdominals and buttocks, then lift the arms, chest and legs a few centimetres off the floor at the same time.
- Keep the neck long, looking at the floor, and the belly and hips on the floor.
- Hold for 10-30 seconds while breathing steadily, then lower slowly.
- Stay within a comfortable range; skip it if it causes back pain.
Muscles worked
glutei, femorali, deltoidi, lombari