Move your body, day 19: Superman ball lifts

Superpowers? You'll feel like it. Stronger back and core? Definitely.

DAY 19 OF 25 Superman ball lifts Superpowers? You'll feel like it. Stronger back and core? Definitely. This must-do exercise targets the erector spinae, a group of muscles that extend from the base of the skull to the sacrum. If you feel a strain on your back, modify your movements by dropping the weight. You can also alternate arms and legs during the lifts.  Duration: Do 10 consecutive lifts, with 5-second rest. Repeat 3 times. Instructions: Lie on your stomach, arms straight out in front of you, holding an exercise ball between your hands. Engage your abs. As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Extra credit: You can do a version of this to tone your butt by holding the ball between your feet instead of your hands. Tomorrow: Firm up your glutes with kickbacks. Yours in wellness, The Healthline Team Further Reading How to Do Back Extension Exercises READ ON Exploring the Paraspinal Muscles READ ON What Is the Bird Dog Exercise? Plus, Its Core Benefits and How to Do It READ ON 13 Benefits of Working Out in the Morning READ ON

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