Superman (alternating)

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The Superman workout is a bodyweight routine that primarily targets the lower back muscles.

It involves alternating between superman holds and superman lifts to engage and strengthen the lower back.

While other muscles are also worked, the focus is on using bodyweight movements to effectively target the lower back.

Lie face down on a mat, extending your arms straight out in front of you.
Simultaneously lift your arms, chest, and legs off the ground, keeping your head aligned with your spine.
Squeeze your glutes and engage your core as you lift your limbs as high as possible.
Hold this position for a brief pause, focusing on contracting your back muscles.
Slowly lower your arms, chest, and legs back down to the starting position.
Repeat the movement for the desired number of repetitions.

Start by lying face down on a mat with your arms extended overhead.
Engage your core muscles by drawing your navel towards your spine.
Lift your right arm and left leg off the ground simultaneously, keeping them straight.
Focus on squeezing your glutes and engaging your lower back muscles throughout the movement.
Lower your arm and leg back down to the starting position, then repeat on the opposite side.
Perform 10-12 reps on each side, gradually increasing the number as you build strength and stability.