// SUPERHERO (LOWER BACK EXTENSION) //

VARIATIONS

Use a chair to stay off the floor or use a stability ball to intensify core activation. Try the tabletop modification for a little variety.

WITH A CHAIR

1. Face the seat of a chair toward a wall. Stand behind the chair with your feet shoulder width apart. Place your right hand on the back of the chair and relax your left arm at your side.

2. Bend at your waist to form a 45-degree angle with your body. Extend your left arm toward the wall until parallel with the floor and extend your right leg backward. Hold this position for 2 to 3 seconds, then lower your left arm to your side and your right leg to the floor.

3. Extend your right arm toward the wall until parallel with the floor and extend your left leg backward. Hold this position for 2 to 3 seconds, then lower your right arm to your side and your left leg to the floor. Repeat these last two steps 8 to 10 times.

ON THE FLOOR

1. Place your hands, knees, and the tops of your feet flat on the floor.

2. Slowly extend your right arm forward and extend your left leg backward. Hold this position for 2 to 3 seconds, then lower your right arm and left leg to the floor.

3. Slowly extend your left arm forward and extend your right leg backward. Hold this position for 2 to 3 seconds, then lower your left arm and right leg to the floor. Repeat these last two steps 8 to 10 times.

ON A STABILITY BALL

1. Lie on your stomach on a stability ball. Place your hands flat on the floor or on the ball to stabilize your body. Extend your legs backward.

2. Slowly extend your left arm forward and extend your right leg backward. Hold this position for 2 to 3 seconds, then return your left arm and right leg to their starting positions.

3. Slowly extend your right arm forward and extend your left leg backward. Hold this position for 2 to 3 seconds, then return your right arm and left leg to their starting positions. Repeat these last two steps 8 to 10 times.