The Superman exercise engages your whole body. It works out your abs, spine, arms, shoulders, and buttocks.
Initial position: Prepare a yoga mat and lie face down, on your stomach.
What to do:
Extend your arms and legs. Keep your neck neutral.
Keep your torso stationary and lift your arms and legs up toward the ceiling. Try forming a “U” shape with your body.
Hold the position for 5 seconds, lower your arms and legs, and go back to the initial position.
Repeat 10 times.
Note: Exhale when you lift your arms and legs and inhale when you lower them back down.
8. Upright rows