Physical fitness is essential to maintaining good health. Regular physical activity can improve flexibility, muscle strength, and bone density, which reduces the risk of injury, particularly as you age. For instance, you will be more resilient to accidental injuries as you exercise.
The Superman
Superman exercises target your lower back muscles, glutes, hamstrings, and abs, and they complement other core exercises such as leg raises and sit-ups. This superman exercise focuses mainly on the abdominal muscles in the front of your body. It strengthens your erector spinal muscles and other surrounding muscles to support your spine, promotes good posture, and reduces injury risk.
Instructions
Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended.
Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs off the floor, or until you feel your lower back muscles contracting. Engage your glutes, your core, and the muscles between your shoulder blades simultaneously.
Aim to lift your belly button slightly off the floor to contract your abs. A good way to picture this is to imagine you’re Superman flying in the air.
Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.
Lower your arms, legs, and belly back to the floor.
Repetitions
Beginner | Intermediate | Advanced |
2-3 sets of 8-12 reps | 4-5 sets of 16-24 reps | 6-7 sets of 32-48 reps |
Reverse Fly Hold
Reverse fly is a dumbbell exercise that targets the muscles in the upper back and shoulder region. It targets the rhomboid muscles in the upper back and shoulder region. A strong upper back helps balance your shoulder strength and protects your shoulders from injury.
Instructions
Start standing with your feet hip-width apart. Holding a dumbbell in each arm, bring your arms straight out in front of you. Keep your arms parallel and at shoulder height.
Slowly spread your arms apart to a T-shape. Move slowly and with control. The slower you go, the more you’ll feel the burn in your back and shoulder muscles.
With control, bring your arms back to the parallel position. Repeat the exercise.
Repetitions
Beginner | Intermediate | Advanced |
1-2 sets of 8-12 reps | 3-4 sets of 16-24 reps | 5-6 sets of 32-48 reps |
Good Morning Exercise
The good morning exercise works for muscle groups along the backside of your body, including your hamstrings, gluteus maximus, erector spine, and lower back muscles. With proper form, good morning exercises can increase your leg and back strength. Good morning exercises can enhance your hip-hinging form.
Instructions
Brace your upper back and abdominals and take a good breath in.
Exhale as you hinge at the hips, sending the hips backward and upper body forward. Stop once your upper body is nearly parallel with the floor.
Inhale as you return to the starting position.
Repetitions
Beginner | Intermediate | Advanced |
2–3 sets of 8–12 rep | 4-5 sets of 16-24 rep | 6-7 sets of 32-48 rep |
There are some great health benefits for doing these simple workouts such as improvement in posture and support of your shoulder girdle.
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