Superman on a swiss ball

Superman on a swiss ball


Beginner to Intermediate


Back extensors, Glutes, Hamstrings, and Core

Type of exercise


How to

  1. Start by placing your pelvis on top of the ball.
  2. Extend your legs straight out behind the ball a few inches wider than shoulder-width apart, firmly on the ground.
  3. Slowly lift both arms and head up, as you squeeze the small of your spine.
  4. Hold for three to five seconds.
  5. Slowly release back to starting position.
  6. Repeat.


Strength, Core

Movement Pattern: Strength
Other Options:
Be Safe: Slow and controlled Movements

Kimmie Beneke
Since 2005 Kimmie has been providing professional fitness training and instruction. In the Spring of 2015, she brought her expertise to the Body First Fitness Team. She loves working with a variety of clients. From teenagers to 80-year-olds, from couch potatoes to the experienced athletes, from the self-motivated to those that need a cheerleader, Kimmie finds joy in working with them all. T.G.I.F.; The Grind . is one of Kimmie’s favorite classes to teach.