Watch the video below to see a demonstration of proper form and technique for the bilateral superman exercise. You can also check out some more lower back exercise videos or find exercises for other muscle groups.
Instructions for Bilateral Superman
To perform a set of bilateral superman:
Lie prone on a mat with your legs straight and yours arms overhead
and fully extended. Your trunk should be in a neutral position to start.
Concentric (Upward) Motion
Simulataneously raise both your legs, still fully extended,
and arms and chest off the ground about 6 inches (15cm) or until you can no longer maintain a neutral
position of your lower back.
Pause at the top postion for a 2 sec count while maintaining whole body
Eccentric (Lowering) Motion
Slowly lower your legs and arms, under control, back to
the ground. Remember to breathe normally throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of bilateral superman repetitions before resting.
This completes one set of bilateral superman.