WORKOUTS
Stability Ball Superman Holds
This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university's elite sports teams.
Benefits
Superman Holds ensure that your lower back develops along with your abs - the key to core strength. The stability ball in this exercise further develops your core by demanding balance. To take it to the limit, add weights.
Muscles Worked
Back - Lower.
Starting Position
Place a stability ball on the floor in front of you and lie down on it, face down. The ball should be under your belly and hips, with your head and shoulders extending in front of the ball and your arms hanging straight down toward the floor, with fingertips touching the floor for balance. Your legs should be extended behind you and your feet wide on the floor. For greater difficulty, bring your feet closer together.
Exercise
To add difficulty to this exercise, hold a three pound weight in each hand. Do the exercise as above, holding the weights in your hands with thumbs in, such that your palms face downward at the top of your motion.
About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.
Benefits
Superman Holds ensure that your lower back develops along with your abs - the key to core strength. The stability ball in this exercise further develops your core by demanding balance. To take it to the limit, add weights.
Muscles Worked
Back - Lower.
Starting Position
Place a stability ball on the floor in front of you and lie down on it, face down. The ball should be under your belly and hips, with your head and shoulders extending in front of the ball and your arms hanging straight down toward the floor, with fingertips touching the floor for balance. Your legs should be extended behind you and your feet wide on the floor. For greater difficulty, bring your feet closer together.
Exercise
- From the starting position, retract your shoulder blades and lift your arms, shoulders, and chest off the ball. Keep your head and neck in line with your back.
- Once only your stomach and hips are on the ball, maintain the elevated position for a deep breath. Then, slowly lower your chest back to the ball and repeat.
To add difficulty to this exercise, hold a three pound weight in each hand. Do the exercise as above, holding the weights in your hands with thumbs in, such that your palms face downward at the top of your motion.
About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.
