Napra

Superman

Stretching & mobilityBeginner Lower backGlutesHamstrings Bodyweight
Superman, step 1
1. Lie face down on the floor or a mat with your arms stretched out in front of you.
Superman, step 2
2. Raise your arms, legs and chest off the floor together and hold for 2 s, squeezing the muscles of your lower back. Keep the neck neutral and exhale as you lift.

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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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