Stretching

Superman

The superman is a beginner stretching exercise for your lower back, using just your body weight.

Main muscles
Lower back
Also works
Glutes, Hamstrings
Equipment
Body weight
Level
Beginner
Superman, starting position
Start
Superman, end position
Finish

How to do it

  1. To 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. Simultaneously 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. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

Alternatives to the superman

Cat Stretch Body weight Child's Pose Body weight Dancer's Stretch Body weight Hug Knees To Chest Body weight Standing Pelvic Tilt Body weight Crossover Reverse Lunge Body weight