How to Do a Superman Exercise With an Exercise Ball

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This simple exercise is a great way to work out your back and core.

Method 1
Getting in the Starting Position

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    1
    Place your exercise ball in an empty area away from sharp objects.
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    Drape your body over the exercise ball so that your toes and palms touch the ground. Your legs should be straight and your hips and stomach should be resting on the exercise ball.

Method 2
Performing the Exercise

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    Raise one hand and the opposite foot off the floor. They only need to be raised a few inches off the ground. Clench your abs and hold this position for two breaths.
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    2
    Lower your limbs back to their starting position and switch sides. Make sure to keep your movements controlled as you do this.

Method 3
Frequency

  1. 1
    Repeat this exercise until you have done two sets.
  2. 2
    In order to start seeing/feeling results, aim to do 2 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Things You'll Need

  • Exercise ball
  • Yoga mat

Article Info

Categories: Personal Fitness