Superman is an all-over body exercise that targets your erector spinae and core, alongside your upper back muscles, shoulders and glutes. This exercise is particularly effective for priming your ...

By targeting key muscle groups like the rhomboids, traps, and erector spinae, these exercises help to pull the shoulders back, maintain spinal alignment, and reduce strain on the neck and lower ...

This builds stability and activates the deeper core muscles, like the erector spinae (muscles that support your spine) and transverse abdominis (a belt of core muscle beneath your abs).

It’s also been shown to reduce muscle activity in the erector spinae muscles that run along either side of your spine and hip retractor muscles, protecting you from overuse and future back problems.

Plus, your shoulders, triceps, biceps, lats, traps, erector spinae, quads, glutes, hamstrings and calves will also be fired up. Side bends are great for firing up your obliques, the muscles that ...