Superman

Lifting chest and legs from lying face-down — simple strengthening for the spinal erectors and glutes that hold you tall when tired.

Setup

Lie face-down, arms extended overhead (or by the sides for an easier lever), legs straight.

How to do it

1. Lift arms, chest, and legs a few inches off the floor together.
2. Squeeze the glutes and upper back — think LONG, reaching fingers and toes apart.
3. Keep the gaze down so the neck stays neutral.
4. Hold briefly at the top, lower with control.

Common mistakes

• Craning the neck up.
• Jerky lifts for height instead of a controlled squeeze.
• Holding the breath.

Scale it

Easier: Lift only the chest, arms by the sides.

Harder: Longer holds at the top, or alternate opposite arm/leg (swimming).

Pairs well with