Move of the month: Alternating superman

This is a great core strengthening exercise that involves minimal movement but improves strength in both the lower back and abs, says Vivienne Rickman

This is a great core strengthening exercise that involves minimal movement but improves strength in both the lower back and abs.

Equipment needed

Mat

How to do alternating superman

1. Lie on your front on an exercise mat, arms overhead
2. Lift your right arm and left leg up off the floor (this just needs to be to a comfortable height). Keep your arm and leg straight, you don’t want to be bending at the knee or elbow. Avoid pointing your foot
3. Hold for 2/3 seconds and lower
4. Repeat with the left arm and right leg
5. Remember to breathe! Keep control throughout the movements.

Variations

Try a ‘Superman’ in this variation. Rather than alternating arms and legs you lift both arms, legs, head and chest together, hold for 2/3 seconds and lower with control.

Safety

As with all exercise involving the back, if you feel any pain or discomfort stop the exercise immediately. Consider if this is appropriate if you have any back injury or seek advice from a medical professional. Avoid this exercise if you are pregnant.

Cuban Press is a great move for rotation, strengthens the shoulders and can help prevent injury.