top of page


  1. Lie face down on a mat, with your legs straight and your arms outstretched in front of you.

  2. Raise both your arms and legs at the same time so that they are 10-15cm off the floor, forming a bowl shape with your body.

  3. Hold for a second and then return  to the starting position.

  4. Repeat for the recommended amount of repetitions.


  • Focus on slow, controlled movement


  • You can have various options for this exercise by alternating your hands and legs with each repetition, utilizing your hands only or utilizing your legs only. 

Alternative Exercises for Superman  

  • Back Extension 

bottom of page