12 No-Equipment Moves for an Effective Home Workout

11. Superman: Posterior chain and low-back endurance

The Superman strengthens the lower back, glutes, and upper back muscles that counterbalance forward-heavy daily postures. Lie face down with arms extended overhead. Lift the chest and legs off the ground a few inches while keeping the neck neutral. Squeeze the glutes and lower back muscles, hold briefly, then lower with control. If a full Superman feels intense, lift opposite arm and leg (alternating) to reduce load. Progress by increasing hold time or adding small pulses at the top. Aim for 3 sets of 10–15 lifts or 3 holds of 20–30 seconds based on tolerance. This exercise supports better posture—helpful if you spend long hours at a computer or hunched over a sewing table. Move gently and stop if you feel sharp pain; the goal is endurance and control rather than a big range of motion.