Superman

Teaching points

• Lay on your front with the legs straight and arms extended above your head
  
  
• Lift one arm and the opposite leg (i.e. right arm, left leg) a few inches off the floor
  
  
• Hold for 5 seconds and slowly lower back to the floor
  
  
• Swap arm and leg being lifted

Variations & progressions

• Position yourself on your hands and knees
  
  
• Lift one hand and the opposite leg off the floor until they are level with the back as shown in the second picture
  
  
• Hold for 5 seconds and slowly lower back to the floor
  
  
• Keep the back still throughout
  
  
• A further progression is to perform this exercise on the hands and feet

Muscles worked

• Erector spinae
  
  
• Multifidus
  
  
• Transversus abdominus

Alternative exercises

• Dorsal raise
  
  
• Back extension machine

Related injuries

• Lower back pain