Superman hold

Lie face down and hold your arms and legs off the floor to strengthen the lower back, glutes and upper back.

How to do it

1. 01Lie face down with your arms stretched overhead and legs straight.
2. 02Squeeze your glutes and back to lift your arms, chest and legs a few centimeters off the floor.
3. 03Keep your neck neutral with your eyes on the floor, and reach long from fingertips to toes.
4. 04Breathe steadily throughout the hold, then lower gently.

Common mistakes

• Cranking the neck up — keep your gaze on the floor.
• Lifting too high and pinching the lower back — lift just enough and focus on reaching long.
• Holding your breath — breathe slowly and steadily.

In the Back progression

1. 1Superman hold
2. 2Prone Y raise
3. 3Prone Y-T-W
4. 4Reverse snow angel
5. 5Reverse plank