Superman

This exercise is best performed on a smaller size Swiss Ball, or one that has not been inflated too hard.

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.

Placing either a step-box platform, or towel around the ball, will help aid stability, as this is an advanced exercise.

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.