Superman Hold

Lying face down and lifting your arms and legs strengthens your lower back, glutes and the muscles along your spine.

1. Lie face down with your arms stretched out in front of you and legs straight.
2. Breathe out and lift your arms, chest and legs a few centimetres off the floor at the same time.
3. Hold for two to three seconds, keeping your neck long and looking at the floor.
4. Lower slowly and repeat.

• Lift only a little; you don't need to arch high.
• Don't throw your head back.
• If your back is sore, lift just one arm and the opposite leg at a time.