Overview

The superman exercise performed on the ball develops the erector spinai muscles and glutes. Performing the superman exercise on a swiss ball increased the demand placed on your core muscles. By holding your arms at your side you also stretch the chest and shoulders. This allows you to develop strength-endurance in your back while stretching the upper body. Keep your feet apart for more stability and closer together for increase difficulty.

Description

• Balance with your stomach on top of the stability ball, with your toes on the ground.
• Drape your torso over the ball and relax your arms down the sides of the ball.
• Starting with the head and upper back, lift your spine one segment at a time off the ball.
• As you near the top, pull the arms and shoulders back as far as you can.
• Return slowly to the start position.

Mistakes

• Cocking the head back
• Dropping the head