Anyway, today I bring you, supermans!
|I'm not talking about this guy, but these are inspired by his flying style. How can wearing an outfit that tight be comfortable? And if that blue thing is a one piece, how does he go to the bathroom? Bet you never thought if that, eh?|
|Note: I recommend keeping you head looking at least slight downward, staying in line with your body and not looking up like in the photo. Source|
Lay on your stomach with your arms straight out in front. You want to keep your arms and legs straight and your feet pointed during the entire exercise. From here, you raise your arms and legs simultaneously and bring them down together, stopping just above the ground. Keep going and don't let your arms and legs stop and rest at the bottom. Make sure you moving intentionally and using your muscles rather than just kind of flopping your arms and legs up and down. This general movement isn't shown above, but take the legs of A and the arms of B and put them together. You want to engage your glutes, abs and shoulder blades, although these will mainly use your back. I also suggest keeping your head in line with your body rather than looking up or straight ahead like in the photo above. I usually keep my ears basically between my arms. For all of these, I generally do sets of 25.
Variation A: Lower body only
Keeping your upper body still, raise your feet and legs up and down. Really try to keep your upper body from moving and isolate your movement to your lower back and down. I usually have my forehead on the floor/mat when I do these and I keep my chest and arms against the ground.
Variation B: Upper body only
Same idea as A except opposite. You keep your lower body in place and work your upper body by raising and lower it. Make sure you keep your arms straight. It's easy to cheat and bend your arms, but this actually makes the exercise easier and you
Variation C: Supermans
In this variation you lift alternate arms and legs. So you'd lift your right arm and left leg, then put those down and lift your left arm and right leg.
Variation D: Flutterkicks
I call these flutterkicks. There is not a picture for these, but the general idea is like A (lifting your lower body only), but you lift one leg at a time. These are quick so you'll probably find yourself doing about twice as many as any of the other variations.