Torso Lift Exercises

The torso lift, also called the superman exercise, targets the muscles in your shoulders, lower back, buttocks, abdominals and hamstrings. Besides building muscle, it also helps stretch out your abdominals, improve your posture and increase ligament and tendon strength. Because torso lifts require no equipment, you can do them anywhere.

  1. Instructions

    • For optimal results, always practice proper form. Lie on your stomach with your legs stretched out behind you, your toes touching the floor. Extend your arms in front of you above your head with your palms resting on the ground. Lift your torso and arms a few inches off the floor, reaching up and forward with your hands. Hold the contraction for a few seconds and release back to the starting position. Repeat for a total of 10 repetitions. The work should come from your core and buttocks. To be sure, squeeze your abdominals, buttocks and lower-back muscles as you lift your torso.

    Variations

    • If you are new to exercise, position your hands behind your neck as you lift your torso. You can also lift one arm up off the floor at a time. To boost the intensity of the exercise, lift your legs up a few inches off the ground as you raise your torso and arms. Or, lie face down on an exercise ball while you perform the torso lift, which will force your core muscles to work harder as you struggle to remain balanced on the ball. You can also hold a set of dumbbells as you lift to increase the intensity of the exercise.

    Tips

    • Breathe properly as you do the torso lift -- exhale as you raise your torso and inhale as you lower your body back to the floor. Lift and lower your arms and torso at the same time. Keep your abdominals contracted throughout the exercise to help stabilize your spine. Always work at your own pace. Start out with just a few repetitions and gradually work your way up to the maximum number as your strength improves.

    Warnings

    • If needed, position a small pillow or rolled-up towel beneath your hips to help support your back as you do torso lifts. You can also place a folded towel on the floor in front of you to support your head. Always keep your neck aligned with your spine. Never droop or tilt your head upward, which puts pressure on your spine and can lead to injury. To prevent back pain, keep your back in a neutral position -- never arch it while you do torso lifts.