The weighted superman is one of the best core and back exercises you can do with a medicine ball. The weighted superman is also great for improving your posture. The superman exercise is easy for beginners to learn, but you can quickly increase the difficulty by using a heavier medicine ball.
Lie facedown on the floor with the medicine ball in your hands. Keeping your legs and arms straight, raise your chest and legs off the floor.
Squeeze your shoulder blades together and hold this position for 2 seconds. Lower yourself back to the starting position and repeat the movement.
Adding the weighted superman to any workout is a beautiful way of keeping your core strong while strengthening other body parts.