Superman

The Superman core exercise is a training exercise that works the spinal erectors in your back, as well as your abs muscles in the front. Back and core strengthening exercises are important to keep you functional and pain-free during your training and throughout life in general.
Doing a Superman exercise for the back and core with the correct form will strengthen your lower back and abs, and will help to balance your overall core strength. The Superman exercise for men and women of all ages is one of the best low back and core exercises.

Proper form

1. Lie flat on your stomach with your arms straight out in front of you.

2. Raise your arms and feet off the floor, keeping your core flat on the ground.

3. Hold the raised position for three seconds and then lower your arms and feet back to the floor.