Superman Back Extension
The back extension is less like a crunch and more like a squeeze. Imagine flexing and contracting the muscles of your lower back with as much control as possible as you raise your hands, chest, and thighs off the ground. This is a great tool for working the muscles of your lower back, glutes, and posterior delts. It’ll also teach you a valuable lesson: the ability to control the muscles in your lower back, which you need when you're lifting significant weight off the ground. Start on your stomach, with your hands extended out in front of you. Flex your lower back and raise your chest, arms, and thighs off the ground. Stay there for two seconds, then come back down.