On to back Development. It's crucial to balance out your work on the body. If you do crunches you need flip over and work on your back so do these super mans!!! Here is how to execute your back work!!!
Lay flat on your stomach and start to control your breathing. Put your hands behind your head.
Now begin to slowly raise your upper body and lower body off the ground. You will feel pressure in your stomach so push back with your abs. Squeeze your back and glutes together!!!
Once you have reached the top, pull your elbows into your sides to help squeeze your upper back. Now you are working your back from the bottom, middle, to the top!!
Once you have held that position for about 1 second slowly let down and repeat it all over!!!
If you can't pull your arms back or cant go that high DONT WORRY!!! Do only want you can. It's not about where you start it's about constantly improving little by little. Listen to your body!!!
Try this for 30-60 seconds at a time! Do that 3-5 times in a row!
(your legs barely come off the ground. Don't push so hard it hurts your spine!!)
If you are looking for an online trainer hit me up. We can work something out!!! I can customize a program to fit your needs, it does not matter if you are beginner or adnvaced!