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
- Lie on your stomach, arms straight out in front of you, holding an exercise ball between your hands.
- 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.