Superwoman is an upper and lower bodyweight strength training exercise that works the, glutes, shoulders, spinal muscles and hamstrings.
Instructions: From a prone position slowly lift your upper and lower body off the mat, and then return to the start position. The height of your lift depends on your strength. You should feel challenged, but not exhausted during the exercise.
Variation: Start with your legs and forehead resting on your mat.
Modifications: 1) Lift off the mat by bending both elbows to form right angles. Elbows in line with shoulders. 2) Support your weight by placing both arms on the mat. Elbows in line with shoulders.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider