Superman Booty Lift. Your whole back gets a workout with this! 1. Lie on your bell & hold exercise ball between your feet. 2. Engage your abs & extend arms straight out in front of you. 3. As you inhale, squeeze the ball & lift knees, arms, & chest off the floor. Hold for 10 counts then slowly release back to the floor. 4. Repeat for 10 lifts.