Core · Level 1
Superman
Lying face down, lift arms and legs at the same time a few centimeters.
- Suggested dose
- 2 × 10 rep · 30s rest
- Equipment
- No equipment · or · Mat
- Works
- Lower back, Glutes, Upper back
- Pattern
- Anti-extension
How to do it
- Lie face down, arms straight forward.
- Lift arms, chest and legs at once, looking at the floor.
- Hold 2 s and lower.
Key points
- Squeeze your glutes
- Long neck
Common mistakes
- Overextending the neck
- Lifting too high
Why it helps your tennis
Balances the back muscles with the ab work.
Source: Complete Conditioning for Tennis, ch. 7
Related exercises
- Push-upsHorizontal push with the body as one block from heels to head.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.
- Push-up plus (serratus)In a high plank, sink and spread your shoulder blades without bending your elbows.
- Front plankHold your body straight on forearms and toes.