Your core is more than just your abs. It includes your sides and back as well. While it’s great to work on your abs, don’t forget to work them from all angles, including the sides. To make your core truly strong, give your back some attention as well. Here are two simple moves you can do to strengthen the back of your core. As an added bonus, these moves will engage your glutes, too! You will need a padded surface like a yoga mat or soft carpet for both of these exercises.

Superman

Start out laying on your tummy with arms extended straight in front of you and palms down. Lift up from both ends of your body, and try to lift high enough that your hips and abdomen are all that still touch the floor. Keep legs and arms straight. Don’t bend your knees to lift your feet. You should be looking straight out in front of you – not at the ceiling or floor. Take a second to pretend you are Superman flying through the sky!

Rocketman

Again, start out laying on your tummy. This time your arms will be positioned at your sides with palms up toward the ceiling. Lift up from both ends, again trying to lift high enough that only your hips and abdomen touch the floor. Do not bend your knees to lift your feet. Keep legs and arms straight, and look out in front of you, not up or down. Now you can pretend to be Rocketman flying through the air!

Put these moves into action

You can hold either of these positions steady or add a bit of motion. I like to lift up and hold it for 10 seconds, then drop and rest for three, repeating for a full minute or more. You can also pulse your arms up and down a few inches while holding the lift. The pulse will add some extra cardio and shoulder work to the movement. Pulsing in Superman uses slightly different muscles than the ones used in Rocketman. It’s a great way to build strength in your back!

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