The Alternating Superman exercise is a great exercise to strengthen the lower back. This exercise is part of the Superhero workout. See also the Superman Exercise.

Equipment Required: none

Technique

  1. Lie face down with arms and legs out straight. Keep your neck in a neutral position.
  2. Slowly raise one arm and the opposite leg at the same time, until they are several inches off the floor.
  3. Pause and hold this position for several seconds.
  4. Slowly lower back to the starting position.

Key points to remember

  • The arms and legs should remain straight.
  • Exhale as you lift your arms and legs and inhale as you lower them back down.

Exercise Alternatives

  • In different variations of this exercise, either the arm and leg of the same or opposite side are raised.
  • See also The Superman - both arms and legs raised at the same time.