The superman movement will target your glutes, abs, and most directly your lower back. This exercise is great to do to reduce the chance of developing back pain in later life.
To do the Superman movement you should lie flat on the floor with your arms extended in front of you and legs lying straight behind you. Lift the opposite arm and leg together, ensuring they stay as straight as possible.
Throughout the exercise it is important to keep your head in line with your spine, looking at the floor and it may be helpful to exhale as you lift your opposite arm and leg and inhale as you bring them back down.
In order to progress this movement you can hold the raised arm and leg position for longer.