Bodyweight Exercises for Cyclists: The Superman
How to do the Superman:
For the Superman, simply lie on your stomach with your arms and legs in a straight line with your body.
Now you lift your arms and legs a few inches off the ground. You'll look just like Superman when he flies through the air!
You can also alternate - instead of lifting both arms and legs off the ground, lift your left arm and right leg, and vice versa.
Hold the pose about 3 seconds and then lower back to the starting position.
Repeat about 20 times. If you're up to it, do 3 sets of 20 reps.
Why you should do the Superman:
It's great for your lower back. Plus, it doesn't hurt as bad as most other exercises.