Alternating Superman

Difficulty

Beginner

Position

Floor

Type

Isometrics

Sides

Both sides

Hold time

30–60 s per set in our routines

How to do the Alternating Superman

1. Lie face down with arms stretched overhead and legs long.
2. Brace your core, then lift one arm and the opposite leg just off the floor while keeping the neck neutral.
3. Hold for a calm breath, lower with control, and switch sides to keep alternating.

Tips

• Reach through fingertips and toes to create length as you lift.
• Focus on the back body doing the work rather than flinging the limbs up.
• Keep eyes on the mat so the neck stays relaxed.

Adjustments

• Lift just a couple of inches if you are building strength or managing sensitivity.

All exercises