Back & posture
Superman (back extension)
Lifting your arms and legs while lying face down — strengthens the muscles that keep you upright.
Beginner Low impact
How to do it
- Lie face down with arms stretched forward and legs long.
- Look at the floor to keep your neck long.
- Gently lift your arms, chest and legs a few centimetres off the floor.
- Hold for a breath or two, then lower with control.
Form tips
- Think "long" rather than "high".
- Squeeze your glutes as your legs lift.
Common mistakes
- Cranking the head up.
- Lifting too high and pinching the lower back.
Easier and harder
Make it easier
Lift only the arms, or only the legs, or opposite arm and leg.
Make it harder
Hold for longer, or add a slow "swimming" movement of the arms.
