- The Superman exercise mimicks the superhero's flying pose. Lie on the floor on your stomach. Place a pillow under your hips. Stretch your arms forward, with your fingers extended. Do the same with your feet, with toes pointed out. Put your forehead flat on the floor. In one motion, raise your right leg about 3 inches off the ground and your left hand 6 inches off the ground, and lift your head up to look forward. Hold this pose for about 5 seconds and then relax to the starting position. Repeat 10 times, and then repeat with the other limbs. If you feel like you still have strength to beat Lex Luthor, do a set of both arms and legs simultaneously.
- The Angry Cat pose can also strengthen your lower back without the use of weights. Get on all fours, with your knees as wide apart as your shoulders and your hands flat on the floor. Make sure your back is perfectly level and your head is hanging down. Raise your head and push your stomach down toward the floor and hold for 5 seconds. Then do the opposite by lowering your head and pushing your lower back up toward the ceiling. Hold this position for 5 seconds. Continue to switch positions 10 times without stopping.
- The Plank is a true test of your core strength, especially the lower back. Get on all fours. Bring your feet together and bend your toes and press them against the floor. Lift your knees off the floor and push out with your toes until your back is level. Lower your head and tighten your abs. Your body should be parallel to the floor. Try to hold this position for as long as you can before collapsing.
