60 Seconds to Fit
Perfect The Super(wo)man: 60 Seconds To Fit

This video shows you how to master the superman back exercise.

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Did you set a resolution to move even more in the new year? Or, are you just looking to kick off a new fitness routine? Our video series, 60 Seconds To Fit, is here to help. Each one-minute clip breaks down a different exercise, showing you how to do it with perfect form. “In the beginning, you might perform the moves at a slower pace and for a shorter duration than you expected, and that’s okay,” explains celebrity trainer Suzanne Bowen. “Having good form means you’ll work the correct muscles — and help prevent injuries. It’s about cultivating strength and control,” she says. The Super(wo)man This super-simple move works your glutes and back. If you do core exercises, you’ll want to work your other side too, to keep your body balanced. To do it, lie face-down with your forehead on the floor. Extend your arms in front of you with your palms facing down, and extend your legs behind you. In a smooth motion, lift everything a few inches off the floor so your hands and feet hover. Don’t lock your arms or legs; they should be very slightly bent. Keep your gaze toward the floor — you'll be lifting your head slightly, but you don't want to crane your neck. Hold for a second, then lower back down. If you’re a beginner, do 6-8 slow and controlled reps, inhaling on the way up and exhaling on the way down. As you get stronger, work up to 12 reps, holding the last one for 10 seconds.
Superwoman Back Exercise, Best MethodReleased on February 3, 2015

R29 Original Series