This archive report was first published on 27 September 2019.
Get Ready To Feel Like A Superhero ¶
Working out can be a thrilling experience, and doing the Superman exercise is no exception. This floor exercise requires zero equipment and can be done with just your bodyweight.
As a certified personal trainer and Flywheel Sports instructor, I'm excited to share the benefits, how-to, and variations of the Superman exercise with you.
Published on September 27, 2019, this article will guide you through the process of doing the Superman exercise correctly and provide you with tips on how to make it a part of your routine.
The Benefits Of The Superman Exercise ¶
The Superman exercise is an excellent way to strengthen your lower back, legs, and core. It's a great exercise for runners, as it targets the trunk of the body, which is essential for everyday movement.
- Lower-Back Benefits: The Superman exercise targets the lower-back muscles, making them stronger and more flexible.
- Leg Benefits: This exercise will help you notice gains in your glutes and hamstrings.
- Core Benefits: The Superman exercise isolates the muscles in your trunk, engaging your core and making it stronger.
- Bonus Benefit: You'll feel like a superhero!
How To Do The Superman Exercise ¶
Doing the Superman exercise correctly is essential to get the most out of it. Here's a step-by-step guide:
- Lie on your stomach with your arms overhead and legs fully extended.
- Contract your core muscles to stabilize your spine, and simultaneously raise both your legs and arms a few inches off the ground.
- Hold at the top for 3-5 seconds.
- Gently lower yourself back to the starting position and repeat.
Form tips: Keep your head and neck neutral throughout the exercise, and avoid jerky movements. Synchronize the lift and lower of all four limbs with control.
Variations On The Superman Exercise ¶
There are several ways to make the Superman exercise more exciting and beneficial. Here are a few variations:
- Alternating Superman: Lift opposite legs and arms together, then switch and repeat.
- Reverse Superman: Flip over and lie on your back, lifting both arms and legs in a straight line simultaneously toward the ceiling.
- Superman Ball Lift: Lift a stability ball between your feet while lifting your arms and legs.
How To Make The Superman Exercise Part Of Your Routine ¶
Here are a few ways to incorporate the Superman exercise into your routine:
- Do it as a warm-up: Complete a few sets of the Superman exercise before your workout to rev up your muscles.
- Do it after a workout: Help relieve energy placed in your lower back during the workout.
- Do it as a superset: Combine the Superman exercise with other exercises, such as squats, to challenge yourself.
