EMS Fitness Exercise #3: Superman

October 17, 2011 § Leave a comment

Alright, so besides the exercise posts, I know the site has been a bit empty. I promise that I have some great updates/posts in the works. Finding the balance between work/family/EMT-I/blogging has been a bit unbalanced recently, but things are calming a bit.

Until then, here is the third in the series of exercises that you can do at home (no gym required) to assist in strengthening yourself and becoming a more fit provider. Remember, when in doubt start slow and check with your doctor before getting too crazy in an exercise program.


In anything we do back and core strength is important. The stronger your core the better form you will have on heavier lifts, which will lead to less injury. This exercise will strengthen your lower back and core muscles. You need no equipment and you can do it anywhere.

The Superman is a back extension exercise. You start lying face down on the floor and then lift your arms, legs, and chest off of the ground so that only your lower stomach, pelvis, and top of your legs are touching. You hold for 1-3 seconds, and then lower back down. Do 3 sets 8-10 reps.  If this is not challenging enough you can add ankle weights or canned food to your hands in order to increase difficulty.

Be sure to warm up before, and stretch/cool down after.

This post written by Robby Owens of AverageJakeFF blog (averagejakeff.wordpress.com). He can also be found on Twitter – @averagejakeff


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