Lay face down with your arms reaching overhead with elbows as straight as possible.
Engage your glutes and back as you lift your right arm and left leg with your head staying in alignment with your spine. Lower, then repeat on the other side.
A mat is helpful.
Erector spine, Biceps femoris, Semitendinosus, Gluteus maximus, Middle and lower trapezius
TIP: Elongate your spine as you lift your arm and leg off the mat, aiming to keep your shoulders pulled away from your ears.
Variations for One-arm Superman
If you are comfortable on your stomach, this is a great exercise to stretch out your body and strengthen muscles that are often ignored.
You can leave your head and hands on the floor and try to lift only your legs, or leave your legs on the floor and lift only your head.
This back strengthener has a built-in stretch for your abs, back and neck.
Bend forward as far as you can comfortably to strengthen your back and hamstrings as well as stretch your hamstrings. AKA Table Top.
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