The Superman is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the Superman may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, the Superman works your glutes and your hamstring muscles.
Muscles Worked: Glutes, hamstrings, back muscles.
Starting Position: Lay with your stomach flat on the ground. Extend your arms in front of you, with your palms down.
Action: Lift your head and raise your arms and your chest off the ground as far as possible. Bend your legs and lift your thighs off the ground, as much as possible. (Try to make a big "U" with your back.) At this point, you should feel your back muscles and your glutes and hamstrings tighten up. Hold this position for 30 seconds to one minute. Perform two to three times.
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Jog in Place
Pilates Crunch with 45-Degree Hold
Side Seated Leg Lifts
Do not hold your breath. Breathe regularly. Count out loud if it helps.
30 seconds may be difficult for you to achieve if you are a beginner. Work up to it. Try holding for only five or 10 seconds your first time, and work up to 30 seconds in future workouts.