Superpowers? No. Stronger back and core? Definitely. This must-do exercise targets the erector spinae, a group of muscles that extend from the base of the skull to the sacrum.

If you feel a strain on your back, modify your movements by dropping the weight. You can also alternate arms and legs during the lifts.

Duration: 10 consecutive lifts, 5-second rest, repeat 3 times

Instructions:

  1. Lie on your stomach, arms straight out in front of you, holding an exercise ball between your hands.
  2. Engage your abs. As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor.

Extra credit: You can do a version of this to tone your butt by holding the ball between your feet instead of your hands.

Tomorrow: Time for a kick back.

Keep it going Even after you finish our 25-day challenge, practice the Superman lift a few times a week to build lower back strength, prevent back pain, and improve your posture.

Kelly Aiglon is a lifestyle journalist and brand strategist with a special focus on health, beauty, and wellness. When she’s not crafting a story, she can usually be found at the dance studio teaching Les Mills BODYJAM or SH’BAM. She and her family live outside of Chicago, and you can find her on Instagram.