- SUPERMAN
Lie face down on a mat or fl at surface, with your arms outstretched and
thumbs pointing up to the ceiling.
Keeping your arms straight throughout, raise your head, arms (thumbs
still pointing up to the ceiling) and legs as high as you can off the ground.
Hold for fi ve seconds and return to the starting position. That’s one rep.- WINDSCREEN WIPER
Lie on an exercise mat and make a 'T' shape with your upper body by
extending your arms to the side and keeping the back of your hands fi rmly
fi xed to the ground.
Lift your legs so the soles of your feet face the ceiling (bending your
knees a little is fi ne).
Pushing your lower back into the fl oor slightly, begin slowly lowering
your legs to the left, pausing a few inches above the ground.
Repeat the movement from the left all the way over to the right, again
pausing a few inches above the ground. That’s one rep.
12 3