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The superman is a pilates exercise that primarily targets the lower back and to a lesser degree also targets the glutes and hamstrings. The only equipment that you really need is an exercise mat.

Step 1
Lie face down on an exercise mat with your arms and legs fully extended. This is your starting position.

Step 2
At the same time, exhale and raise your arms, chest, and legs off the floor for two counts.

Step 3
Next, inhale and slowly lower your arms, chest, and legs back to the starting position.

Step 4
Repeat for a complete set.

Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. When holding the contracted position, you should look like superman flying.