Calisthenics
Beginner week

Superman hold

  • Lower back
  • Glutes
  • Upper back

Lie face down and hold your arms and legs off the floor.

Superman hold: lying face down with arms, chest and legs lifted off the floor.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Lie face down with your arms stretched out in front of you.
  2. Tighten your glutes and lift your arms, chest and legs a few centimetres off the floor.
  3. Look down at the floor and keep breathing.
  4. Hold, then lower slowly.

Common mistakes

  • Looking up, which strains your neck. Keep your eyes on the floor.
  • Lifting too high. A few centimetres is enough.
  • Holding your breath. Breathe steadily.

Easier or harder

Easier

Lift only your arms, or only your legs.

HarderReverse snow angel

In the plan

Beginner
Intermediate
Not used
Beginner week