CORE: "Superman Pointer"
(Alternating Limbs)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Lie face down in prone position (same starting position as the Superman Pointer).

2. Straighten legs and reach arms straight overhead.

3. On one side, squeeze butt muscles then low back muscles as you lift and extend the leg while also lifting and extending the "opposing" arm.

4. With control, lower leg and arm then repeat with other leg and arm.

5. Duration: Try working up to a 30-second set.

6. Review Superman Pointer Exercise

Tips: This is a nice intro for the Superman Pointer or even an option if the full pointer can be performed.  The alternating limb version works a "X" pattern across the low back.  If you can't get the "lift and extension" then just do your best to squeeze and slightly lift if possible.

• I really like this version; it works well for most people.  It's easy to perform yet functional and beneficial to do even for those with higher levels of core fitness.  Doing these by "time" instead of by "reps" is also a little easier to monitor from my experience.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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