Exercise

Superman Hold

Lie face down and lift your arms and legs like you're flying - a simple isometric that builds endurance through the entire back side of your body. It directly counters the slumped-forward shape of a desk day, and the floor is the only equipment.

BeginnerNo equipment~3 min

Demonstration

Sets

3

Reps

15-30s hold

Rest

45-60s

How to do it

  1. 1

    Lie face down with arms extended overhead and legs straight.

  2. 2

    Squeeze your glutes and lift your arms, chest, and legs a few inches off the floor at the same time.

  3. 3

    Keep your neck neutral by looking at the floor, not ahead.

  4. 4

    Hold the position, breathing steadily - the lift is modest, not maximal.

  5. 5

    Lower everything down slowly and rest before the next hold.

Common mistakes

  • Cranking the head and neck up to look forward
  • Lifting as high as possible instead of holding a modest, controlled position
  • Holding the breath through the entire hold

Dad tips

  • Too intense? Lift just the arms and chest first, and add the legs later.

Same muscles, new angle

Bird Dog

On all fours, extend the opposite arm and leg while your spine holds dead still - the definitive exercise for a resilient lower back. Physios prescribe it for a reason: it builds back endurance without loading a spine that's already tired from sitting.

BeginnerNo equipment~3 min

Barbell Good Morning

With a light barbell across your upper back, you hinge forward and stand back up - loading the spinal erectors, hamstrings, and glutes in the exact pattern of picking things up off the floor. Mastered light and progressed slowly, it's a back-builder; rushed heavy, it's a mistake. Be the first guy.

IntermediateBarbell~5 min