Exercises

Alternating Supermans

What It Is

A gentle face-down move that strengthens your lower back, the muscles that help you stand tall and lift safely.

How to Do It

Lie face down on the floor with your arms stretched out past your head. Lift one arm and the opposite leg a few inches. Hold for a breath, then lower them slowly. Switch sides each rep.

Tips

Keep your forehead facing the floor. Reach long through your fingers and toes instead of lifting high.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Alternating). Each rep alternates between sides.

Primary Muscles

Equipment

No equipment needed.

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