You’ve definitely heard of the Superman workout, named primarily because of the position you’ll take up during it.
This is a medium intensity workout that is done lying on your belly with your face down, arms stretched ahead of you, elbows slightly bent, hands stretched and palms open to the ground. Afterwards, raise your arms and legs off the ground at the same time, as if you’re flying.
If you have difficulty raising both arms and legs, you can raise your right arm and your left leg together then alternate with the opposite arm and leg to work all of your dorsal muscles.
At first, you will only be able to raise yourself slightly off the ground but with time, you will have the strength to evolve the workout by lifting your chest using your back muscles. Raise your chest so your head is not higher than eight inches off the ground. This way, you will have stronger, more flexible lower back muscles.
As you lift from the ground, hold your position for five seconds. Don’t relax your muscles fully when you descend, but keep them flexed without unloading your whole weight on the ground. This will guarantee a brilliant workout of your back muscles and help with any back pains you might be having. Repeat 10 times for 3 sets, 3 times a week. You will feel great improvements within 4-6 weeks if you’re just starting out.
If you’re advanced, you can try raising your right arm and leg and then alternating with the left arm and leg which will work more angles of your back muscles on both sides.