The superman series is very demanding. If you have a spondylolisthesis, do not perform the exercises.
Superman Take-off
Position Instructions:
* Lie on your stomach with your arms straight and palms down. * Raise your arms 8 inches off the floor. * Hold your arms and shoulders in the air for 5 seconds. * Keep your toes stationary to the floor. * As your become stronger, try to increase your holding time by a few seconds. * Repeat this exercise 3 times.
Muscle Areas Involved:
* Arm, chest, shoulder, neck and upper back muscles.
Superman Landing
Superman Landing Position Instructions: * With your palms down, lay your arms on the floor in front of you. * Raise your legs and hold them in the air for 5 seconds. * As your back becomes stronger you may increase your holding time. * Repeat this exercise 3 times. Muscle Areas Involved: * Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.