Superman Take-off

Position Instructions:

• Lie on your stomach with your arms straight and palms down.
• Raise your arms 8 inches off the floor.
• Hold your arms and shoulders in the air for 5 seconds.
• Keep your toes stationary to the floor.
• As your become stronger, try to increase your holding time by a few seconds.
• Repeat this exercise 3 times.

Muscle Areas Involved:

• Arm, chest, shoulder, neck and upper back muscles.

Superman Landing

Position Instructions:

• With your palms down, extend your arms on the floor in front of you.
• Raise your legs and hold them in the air for 5 seconds.
• As your back becomes stronger you may increase your holding time.
• Repeat this exercise 3 times.

Muscle Areas Involved:

• Leg raises strengthen the hips, lower back, hips, buttocks and hamstrings.

Turbulence

Position Instructions:

• Lift and alternate your arms and legs.
• Right arm - left leg.
• Left arm - right leg.
• Hold momentarily.
• Repeat as desired.

Muscle Areas Involved:

• Arm raises strengthen the upper arms, shoulders, and chest.
• Leg raises strengthen the lower back, hips, buttocks and hamstrings.

Sky Diver

Position Instructions:

• Lying on your stomach, simultaneously spread and lift your arms and legs off floor and slowly roll from side to side.
• Hold for 5 seconds.
• Slowly lower your arms, shoulders, and legs to the floor.
  Repeat this exercise as desired.

Muscle Areas Involved:

• Upper and lower back, shoulders, hips, buttocks and hamstrings.