Superman lift & pull back

How to do it

1. Set upLie face down with your arms stretched overhead.
2. MoveLift your arms, chest and legs off the floor, then pull your elbows back and out to the sides, level with your shoulders, as if doing a lat pulldown. Reach long again before lowering.
3. Watch forCranking your head up to look forward. Keep your eyes on the floor a little ahead of you.

Easier or harder

Easier

Superwoman arm raises: legs stay down.

Harder

Swimmers: sweep the arms out and around like a snow angel.

What it works

Muscles

Back, Glutes & hamstrings

Position

Face down

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Cobra push-ups
• Cobra pulses
• Superwoman arm raises
• Swimmers
• Half-pushup to superman pose
• Glute bridges both legs

In these workouts

• 15-Minute HIIT Workout
• 20-Minute HIIT Workout
• 30-Minute HIIT Workout
• Quiet Apartment HIIT Workout
• Upper-Body HIIT Workout