How to: Alternating Superman
Primary Muscles Used:Back, Lower Back
Exercise Families:Back Extension
- Begin lying on your stomach on a yoga mat with both legs extended behind you, toes tucked. Extend your arms above your head, palms facing towards the mat, to form a straight line from hands to feet. Elevate your head off the mat. Draw your belly button in towards your spine to prevent discomfort in your lower back. This is your starting position.
- Inhale. Elevate your right arm off the mat. At the same time, elevate your left leg off the mat slightly with foot pointed. You should feel tension in your core as you hold this position.
- Exhale and return to the starting position. Inhale. Elevate your left arm off the mat. At the same time, elevate your right leg off the mat slightly with foot pointed. Alternate between sides for the specified number of repetitions or time.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.