Viparita shalabhasana also known as the superman pose can give you an excellent ab workout. It is also a great pose to tone and strengthen your arms shoulders lower back and legs. Plus the asana helps stretch the chest improves blood circulation and energises you. Steps to do the pose: Lie down on your stomach with your chin resting on the ground and your toes flat on the floor. Now stretch your arms out in front of you as far as you can. Take a deep breath in and slowly lift your arms chest thighs and legs off the floor.