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The superman series is very demanding. If you have a spondylolisthesis, do not perform the exercises.

Superman Take-off

Position Instructions:

* Lie on your stomach with your arms straight and palms down.
* Raise your arms 8 inches off the floor.
* Hold your arms and shoulders in the air for 5 seconds.
* Keep your toes stationary to the floor.
* As your become stronger, try to increase your holding time by a few seconds.
* Repeat this exercise 3 times.

Muscle Areas Involved:

* Arm, chest, shoulder, neck and upper back muscles.

Superman Landing

Superman Landing Position Instructions:

* With your palms down, lay your arms on the floor in front of you.
* Raise your legs and hold them in the air for 5 seconds.
* As your back becomes stronger you may increase your holding time.
* Repeat this exercise 3 times.

Muscle Areas Involved:

* Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.

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