Lie on your front and lift your arms, your chest and your legs off the floor at once.
Superman
How to do it
- Arms out in front like you're flying.
- Lift from your back, not by throwing your head up.
- Look at the floor, not forwards.
- Nothing at all
- Enough floor to lie down on, arms out.
- A rug or a mat, and nothing sharp where you put your hands.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Lift just your arms, then just your legs, one at a time.
Harder
- Hold it at the top for five seconds.
Sitting down? Sit tall, squeeze your shoulder blades together and hold for five seconds.
What it trains
Which muscles do the work
BackboneBottom musclesHamstringsShrug muscle
Tap one to see it in the Body.