Workout Directory
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| Body Part : Low Back | |||||||||||||||
| Exercise : Superman's | |||||||||||||||
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Instructions
Lay on the floor as shown in photograph. Outstretch your arms and legs. Now, lift both your arms and legs up and off the ground at the same time. Hold for a second or so and then lower and repeat.
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| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 10+ | 3 | 1 Minute |
| Weight Gain | 10+ | 3 | 1 Minute |
Lay on top of a physioball ball as shown in the photograph. Don't lay too far ahead on it, you want to be able to keep your feet on the floor to balance. Now, place your hands behind your head and extend up and then lower yourself back down and repeat.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Get in the position of the roman chair as shown in the photograph. Lower yourself down and place hands across chest. Now, using your lower back muscles lift yourself up. DO NOT go too far up - don't go past your normal range of motion. Then lower and repeat. You can also hold a weight to your chest when you get more comfortable with the exercise.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
This exercise works not only your core but your lower back as well (it's harder than you think!!). This is why it's on both the core and low back page.
Stand on one foot while reaching down and touching a cone then come all the way back up to the top and repeat. Then switch legs and do the same. For more details watch the video.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 15 (on each leg) | 3 | 45 Seconds |
| Weight Gain | 15 (on each leg) | 3 | 45 Seconds |