Superman / Superwoman

Starting Position

• lay down with the front evenly onto the ground or a fitness mat
• the arms and legs are stretched, arms above your head
• alternatively you can hold the hands to the temples
• the lumbar spine area is strained by lifting up arms and legs at the same time

Correct Execution

• now slowly let the arms and legs simultaneously lift off the ground
• keep arms and legs stretched as much as possible
• the range of motion is quite small
• try to hold this position for a moment
• if this is too difficult for you, you can swing the arms and legs up and down
• repeat the movement several times

tip for the workout

• alternatively you can only lift the arms or the legs, it makes the lower back exercise easier