Superman

How to do it

1. 01To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
2. 02Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
3. 03Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
4. 04Repeat for the recommended amount of repetitions prescribed in your program.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.