The Superman core exercise is a medium intensity exercise that will strengthen your lower back and core muscles by isolating them as you lift your arms and legs of the floor. As the name suggests, the motion emulates Superman while he flies. Live straight and face down on an exercise mat or floor and extend your arms fully in front of you. While exhaling, simultaneously raise your legs, arms and chest off the floor and hold this contraction for a few seconds. Make sure to squeeze your lower back during this contraction while inhaling slowly begin to lower your legs, arms and chest back down to the initial position. The Superman exercise can also be performed using only one arm and one leg at a time.

Simply elevate your right arm, right leg and side of your chest. Hold the position and then do the same with the left side.