Superman Pushup

Perform this version of the Superman from the upright pushup position. This exercise will strengthen the core and challenge your balance. Use an alternate hand and leg position (ex. left arm and right leg). Exercise both sides.

Right Hand

Left Leg

Right Hand

Left Leg

Isometric Backhold - Curl up your upper body and knees and hold. It will not take long for you to feel this one strengthening your back.

Isometric Backhold - Curl up your upper body and knees and hold. It will not take long for you to feel this one strengthening your back.

Pushup Hold - Hold yourself in an upright pushup position. It may look easy but try this for a few minutes and you will change your mind.

Pushup Hold From Ball - Increase the difficulty of the Pushup Hold by holding yourself on a medicine ball or basketball. Your core will tighten as you focus on balancing yourself in this position. Definitely include this exercise in your routine.

Balancing Abdominal Twist- Begin on your side and push up so that your body is supported by one arm, feet stacked. Straighten your supporting arm and balance for a moment, then sweep the upright arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position.

Superman Twist - Start this movement by rotating your torso to one side.

Return to the starting position and twist to the opposite direction.

This is an excellent exercise but should be avoided if you have back problems.

Superman Twist - Start this movement by rotating your torso to one side.

Return to the starting position and twist to the opposite direction.

This is an excellent exercise but should be avoided if you have back problems.

Prone Flutter Kick - Raise your left leg off the floor as high as you can while your right leg remains grounded. Continue in an alternating fashion.
Standing Twist - This simple looking exercise is excellent to target your hips and abdominals. Perform this back and forth twisting motion for 1-minute intervals. Perform with a fluid movement, not a jumping motion. The balls of your feet should remain in contact with the ground.

You can increase the intensity of this exercise by holding a medicine ball in between your legs while you twist.

Hanging Knee Raise - Hang from the chin-up bar and lift your knees up to your chest. A variation is illustrated below on the right as I twist my knees to the side while rising towards my chest. If you choose the twisting variation, be sure to exercise both sides evenly.

Steam Engine- Stand and twist the left knee to the right elbow to work the hip flexors and abdominals. Repeat by bringing your right knee to your left elbow. Continue this movement in an alternating fashion.

The Wheel - I designed this book to include exercises that can be performed without equipment. I am making an exception for the wheel. It costs less than $10 so it will not break your bank account. The wheel is an excellent exercise tool for the abdominals. I encourage you to incorporate the wheel into your routine. As your strength increases, try to roll the wheel starting from a standing position. Roll out and then return to the standing position. This is a very advanced movement. There is no shame in using the wheel from your knees. But hey, there is nothing wrong with challenging yourself.

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