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Hello, this is Steven Vargas with Expert Village. In this series we'll be going over how to
create an exercise routine while on vacation. In this clip we'll be going over how to perform
an exercise we call the superman. It's an exercise that is going to target the muscles
in the lower back. This exercise is done on the floor, you can perform this exercise on
a soft surface as well as a hard surface. You're going to be laying face down with the
arms extended above the head and from this position you're going to bring the arms up
as well as the heels as much as you can. The idea is to try and bring thighs up off the
floor as well as the arms, take it back down. You can do it one or two ways, you can hold
it for time or you can perform multiple repetitions, 15 repetitions is good number to shoot for.
You notice that you feel a contraction intention in the lower back as well as through the glut
area.