If you don’t have a pull up bar in the back yard (or you don’t have a back yard at all) and you want to exercise your back, the superman exercise is the exercise for you. All you need for this exercise is enough space around you to maneuver. You can perform this exercise in the comfort of your own home and get a great back muscle workout. Here is how to do it.
Lie on the floor facing down; stretch your arms above your head as much as you can. Now, this is the initial position for the exercise; from there, lift your arms and legs upward and once you reach the highest you can lower down to initial position.
An important fact about this exercise is that it needs to be performed with caution. Do this exercise slowly as to avoid back pain. Don’t overdo it with repetitions and sets. Make at least 3 sets with repetitions as much as you can.
Know that this exercise is great not just for your back, but for your waist, butt, hamstrings and shoulders. You don’t have to lift both arms and legs at the same time; you can do every repetition with one arm and one leg, switching them on every repetition (left arm and right leg, than right arm and left leg).