Beginner's Workout

I really enjoy our final exercise. The Superman exercise is done on the floor mat and strengthens your back muscles, your glute muscles and your hamstring muscles, which are all important muscles in maintaining posture and lower extremity strength.

Strong back muscles can help prevent low back pain. Even better, you don't need any equipment for this exercise and it can be done in your bed, on the floor, or wherever you have enough space to lie down.

To start, lay down on your stomach on the floor.

Let your arms extend fully out in front of you and let your legs extend fully behind you.

Now make a big "U" with your back so that you are lifting your chest and your quadriceps, or thighs, off the ground. Hold this position for 15 to 45 seconds.

While holding the Superman position, make sure that your chest and thighs stay off the ground. There is a tendency to tire, which will result in your chest and thighs lowering towards the ground. Try your best to avoid this.

Write down how long you're able to hold the Superman position and try to increase the time you can hold this position during your next workout.

In Closing

This beginner's workout is simple, quick and very practical. My goal is to make exercise reasonable and reduce as many obstacles as possible to getting you to workout regularly.

This exercise routine only involves a resistance band and you will only use it for two of the workouts performed in this set. In fact, most of these exercises can be performed without any equipment. When doing this workout I want you to focus on technique and the proper "burn" experienced during the workout. Always remember to take your time when beginning a new exercise program and don't rush into it, or you will increase the likelihood of injury.

But in the end, have fun, enjoy the workout, and appreciate the results in a few weeks.

Move on to Intermediate Resistance Training!