The Superman Push Up trains your abs and saves your back.
There is no doubting that conventional ab exercises like the crunch strengthens the abs, but they also pull your spine out of position, which can set you up for lower-back pain down the line. Use the Superman push up in place of crunching movements, and you will build not only the heroic abs, but an iron core that will strengthen other lifts like the overhead press and squat. Stabilizing your body in the top position of the push up ensures that you are hitting the rectus abdominals (your six-pack muscles) as well as the obliques. If this exercise is too difficult, spread your legs farther apart.
How To Do It:
- Lie facedown on the floor with your hands placed about six inches pas the top of your head. Your legs should be straight, with your feet together.
- Push your hands into the floor while bracing your abs and back so that your torso rises six inches to one foot off the floor. You will look like you are flying. Hold for three seconds, then lower yourself back down. That is one rep. aim for about three sets of 5 reps, or 10 holds of 30 seconds or more.