Superman

Stretch out like a flying bear soaring through the forest! Supermans wake up your back, glutes, and shoulders—especially when you add a little ankle weight for extra lift-off. Great for posture and core strength from snout to tail.

Instructions

1. Lie face down on the floor with arms extended overhead and legs straight.
2. Simultaneously lift your arms, chest, and legs a few inches off the ground.
3. Squeeze your glutes and lower back at the top of the movement.
4. Hold briefly, then lower back down with control.
5. Repeat for reps, adding ankle weights for more challenge if desired.

Benefits

• Strengthens the lower back, glutes, and posterior chain.
• Improves posture and spinal alignment.
• Engages shoulders and upper back in a low-impact way.
• Can be scaled up with ankle weights for added resistance.

Key Points

• Keep your neck in a neutral position—don't look forward.
• Lift using your back and glutes, not just your arms or legs.
• Focus on a smooth, controlled lift and descent.
• Avoid overarching the spine or jerking the motion.

Common Mistakes

• Looking up and straining the neck.
• Lifting too high and compressing the lower back.
• Using momentum instead of controlled movement.
• Holding your breath during the exercise.