November 15, 2011 at 12:20 pm | Posted in How-to-Exercise | Leave a comment

At Rest

Lift up Hands and Legs

















I call this workout superman (or Superwomen if you like it as well..)

Main Muscle Group: Lower Back

How to Execute:
– Lie in prone position (flat on the ground with or w/o a exercise mat), spread yourself out as if you are flying like a superman
– Tighten your core while keeping your neck relax and neutral
– Lift yourself up (as shown in the picture) using your lower back muscles. Your chest should be up from the ground as well
– It will take some effort for those who are doing this the first time or if you have a week back.

For Increased Difficulty:
1) Stretch out your hands straight or hold on to a light weight that is available to you (for example a water bottle)
2) Lift up your legs as well when you are executing the movement


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