Jump-Rope Workout For Beginners

The Superman is a great exercise for strengthening your back. Here's how to do it:

1. Lying face down on your stomach, extend your arms directly out in front of you and your legs behind you. Keep your knees straight as if you were flying.
2. In a slow and controlled manner, contract your erector spinae (lower-back muscles) and reach your arms forward and legs backward toward opposite walls, and allow your arms and feet to raise three to five inches off the floor. Your head should maintain a straight position with your spine; don’t arch your back. This move is as much of a “stretch” as it is an exercise. Hold for five seconds.
3. Lower slowly back to starting position.

Source: Ulysses Press