Superman

This exercise is best performed lying on your front, however you can perform the exercise, lying on your back.

A varied selection of positions can be adopted, initiate them all by resting your stomach on the top of the Bosu, keeping your feet and hands on the floor.

Contract your abs and lower back, and extend your arms out, keeping them in line with your body, whilst your feet remain on the floor. Stop immediately if you feel any pain in your lower back, as this exercise places a lot of pressure on that area.

You can perform the movement whilst keeping 1 hand on the floor, which will reduce the stress on the back, aiming to gradually build up to 2 hands off the floor, and then 2 hands plus 1 leg; to the final Superman position of both hands and feet extended straight.

With all positions, aim to hold in the final phase for 4 - 6 seconds, prior to relaxing and repeating again.

Beginner's aim to gradually build up the method from 1 hand off to both hands off, but always keep both feet on the floor. Aim for 2 sets of 4 - 8 reps, having 30 seconds rest between sets.

Intermediates aim to build up to both hands off the floor, and then 1 foot also. Look at working for 6 - 10 reps in a controlled manner for 2 sets, with 30 seconds rest between sets.

Advanced, work as above, but aim for the complete Superman position, practice and patience will get you the results.