The Superman is a pilates exercise that primarily targets the lower back and to a lesser degree also targets the glutes and hamstrings. The only equipment that you really need is an exercise mat.
STEP 1 – Lie face down on an exercise mat with your arms and legs fully extended. This is your starting position.
STEP 2 – At the same time, exhale and raise your arms, chest, and legs off the floor for two counts.
STEP 3 – Next, inhale and slowly lower your arms, chest, and legs back to the starting position.
STEP 4 – Start with 2-3 sets gradually increasing as your strength improves. Aim for 10-15 repetitions per set.
TIP – Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. When holding the contracted position, you should look like superman flying.