SUPERMAN SERIES !

Move of the Day: SUPERMAN SERIES

My lower back has always been weak since I was born with spina bifida and I have suffered from constant fractures in my lower vertebrae. Strengthening the muscles around my lower back help me to relive pain and spasms as well as help me strengthen my core without injury. Try these moves.

1 lay on your stomach squeezing the glutes and lift your arms and legs off the ground keeping them straight. Repeat 5x
2 lower just a little and flutter in and out crossing the legs one over top of the other (alternate) the legs for 30 seconds
3 lift the arms and legs as high as you can bend at the knees and hold for 10 seconds.
4 lower just a little and flutter up and down for 30 seconds
5 lift arms and legs as high as you can squeezing the glutes and lower. Repeat 5x

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Repeat this series 3x

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