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Supermans / Extended Arms & Legs Lifts

Supermans / Extended Arms & Legs Lifts exercise illustraion diagram
Equipment required
Primary muscle group(s)
Secondary
Supermans / Extended Arms & Legs Lifts exercise muscle groups Supermans / Extended Arms & Legs Lifts exercise primary muscle groups Supermans / Extended Arms & Legs Lifts exercise secondary muscle groups
  1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
  2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
  3. Hold for a count of 2 while squeezing your abdominals and obliques.
  4. Return to the starting position for a count of one, then repeat.
This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.
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Related exercises to discover

Supermans / extended arms & legs lifts is a at-home work out exercise that targets lower back and also involves abs. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Foam roller lower back stretch, standing two-armed bent over dumbbell rows and powerbag / sandbag good mornings are related exercise that target the same muscle groups as supermans / extended arms & legs lifts. Visit our free illustrated exercise directory for more exercises to try in your workouts.

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
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Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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