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The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the opposing back muscles to create a balanced workout. Below you'll find a video guide and step by step instructions that describe the correct technique for the superman exercise.
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Lower Back
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Upper Shoulders
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Superman Steps:
Lie face down on a gym mat with arms out straight in front of you
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Simultaneously raise both arms and legs off the ground
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Hyper extend the spine to raise the chest
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Pause and hold this raised position for the required time, usually 10 to 30 secs
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Slowly lower to the start position
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