Superman Strengthening the muscles that surround and support your spine is important. Well, Superman is here to save the day! This is a great exercise for lower back strength, plus it's simple to complete. Lie on your stomach on a mat. Raise both your arms and your legs straight up off the ground parallel to the floor. Hold the position for 2-3 seconds. Lower your arms and legs in a controlled manner. Repeat this 10 times for one set. Complete 2-3 sets. Image Source: POPSUGAR Photography