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Supermans / Extended Arms & Legs Lifts

Supermans / Extended Arms & Legs Lifts
Equipment required
Primary muscle group(s)
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 gym work out exercise that targets lower back and also involves abs. Refer to the illustration and instructions above for how to perform this exercise correctly. Stability / swiss / exercise ball back extensions, one-arm kettlebell rows and bird dogs / alternating reach & kickbacks are related exercise that target the same muscle groups as supermans / extended arms & legs lifts. Visit our directory for more exercises.

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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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