The Superman derives its name from my favorite childhood superhero ‘Superman’.  Don’t be fooled by its simplicity, it is actuallly tougher than it looks. Often overlooked in mainstream workout routines, it is a great exercise for flexibility. You can either hold it at its extended position, or intermittenly go from the extended flexed position to a relaxed position for  a number of repetitions. I prefer to hold it flexed for about 15 seconds each interval. 

Here is how to do the superman or superwoman

1. Lay on your stomach, and extend both of your arms facing forwards off the ground.
2. Extend both your legs a few inches of the floor. ( same as your arms )
3. Hold for about 15 seconds and then relax. Do 3 sets of 15 second intervals.

This exercise increases the strength and mobility in your lower back, hips and hamstrings.