The Alternating Superman Exercise is an excellent movement that primarily strengthens the lower back as well as the glutes and shoulders.
Watch the ALTERNATING SUPERMAN EXERCISE: exercise demonstration video above.
To perform ALTERNATING SUPERMAN EXERCISE:
1. Lie facedown on the floor with your arms extended over your head and your legs straight.
2. Squeeze your glutes, hamstrings, and core to raise and extend one arm and the opposite leg off the floor in a diagonal motion.
3. Keep your neck neutral and hold for up to 3 seconds, then lower both back to the floor.
4. Repeat the same movement, but this time do it with your other arm and leg and hold for up to 3 seconds, then lower both back to the floor.
5. That’s one rep.
6. Repeat the exercise by alternating sides.
Check out our The Lower Body Hurricane Tabata Workout video. Give it a try!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.