Superman
Spinal erectors, glutes and upper back.
How to do it
- Lie face down with your arms stretched out in front and your legs straight.
- Squeeze your glutes and lift your arms, chest and legs a few centimetres off the floor at the same time.
- Hold for 1-2 seconds at the top, looking at the floor.
- Lower under control and repeat.
Cues
- Long neck: eyes on the floor, not forward.
- Lift a little and under control; it's not a rocking motion.
- Squeeze your glutes before lifting.
Common mistakes
- Lifting your head and straining your neck.
- Jerking up to get more height.
- Holding your breath.
If your lower back feels overloaded, lift only the opposite arm and leg, alternating. It's a control exercise, not a max-strength one.
Photos: free-exercise-db (public domain).
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