Superman with dumbbell on incline bench
Strengthens the back and core muscles, improving posture and overall stability
BackBeginnerStrengthPush And Pull
At a glance
| Muscles worked | Primary: back, glutes. Secondary: core, stabilizers |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Push And Pull |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — lie on your stomach with your arms extended in front of you and your legs straight.
- Step 2: Initiation — lift your arms and legs off the ground, while holding the weight keeping them straight.
- Step 3: Mid-phase — hold the position, engaging your core and keeping your body straight.
- Step 4: End-position — continue holding for the specified time, focusing on maintaining proper form.
- Step 5: Return — slowly lower your arms and legs back down to the starting position.
- Step 6: Breathing and rhythm reminder — breathe naturally and maintain a smooth, consistent movement.
- Step 7: Safety note — be mindful of your neck and avoid straining or twisting.
Coaching tips
Benefits
Strengthens the back and core muscles, improving posture and overall stability
Common mistakes
Letting the hips sag or not keeping the core engaged, which can lead to poor posture and reduced effectiveness
Make it harder
Increase the hold time or add a small weight to the arms
Make it easier
Start with shorter hold times or remove the arm lift
Breathing
Breathe naturally and smoothly, avoiding holding your breath
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral 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.