How to Exercise Your Back Muscles While Laying Down

Prevent problems by strengthening your back muscles.
i Photodisc/Photodisc/Getty Images

There are many muscles in your back but it is usually divided into two regions: upper and lower. Many people struggle with problems that stem from weak back muscles, including bad posture and lower back pain. The superman exercise is a move that works both the main upper and lower back muscles -- and the only equipment you need is the floor.

Superman Exercise

Step 1

Lie face down on the floor with your arms stretched out overhead and your legs straight. This is the starting position.

Step 2

Engage back muscles. Exhale and simultaneously lift your legs and chest off of the floor. Your arms should still be stretched out overhead; imagine you are superman flying through the air.

Step 3

Keep your chest and legs lifted for 10 to 30 seconds and hold muscle contraction. If you find it too challenging to hold the position, do 10 repetitions with a pause at the top of each one.

Step 4

Return to starting position. Slowly lower all parts of your body back down to the floor. Be sure to keep your movements controlled and avoid flopping down.

Step 5

Repeat as desired. Do two or three more sets of holds or repetitions and work your way up to more as your strength increases.

the nest

×