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Superman with Alternating Arms

Strengthens lower back muscles and improves posture

BackBeginnerStrengthIsometric

At a glance

Muscles workedPrimary: Lower Back. Secondary: glutes, hamstrings
Muscle groupBack
DifficultyBeginner
TypeStrength · Isometric
Sets & reps4 sets × 12-15 reps
Estimated calories burned~30 kcal
EquipmentNone needed

How to do it

  1. Step 1: Lie on your stomach with your arms extended in front of you and your legs straight.
  2. Step 2: Engage your core and lift your arms and legs off the ground, keeping them straight.
  3. Step 3: Alternate lifting one arm and the opposite leg, keeping the other arm and leg stable.
  4. Step 4: Hold for a brief moment at the top of the movement, then slowly lower back down.
  5. Step 5: Repeat on the other side, lifting the other arm and leg.
  6. Step 6: Continue alternating for the specified number of repetitions.
  7. Step 7: Rest for 60-90 seconds between sets.

Coaching tips

Benefits

Strengthens lower back muscles and improves posture

Common mistakes

Letting the hips sag or not engaging the core

Make it harder

Add a pause at the top of the movement

Make it easier

Start with shorter sets and gradually increase the duration

Breathing

Exhale as you lift your arms and legs

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.