Superman
Benefits Of This Exercise
- Strengthens the posterior chain and postural muscles
- Great as a warm-up or activation for the glutes, lower back, and upper back
- Improves spinal alignment and posture
- Increases core strength and stability
- Versatile exercise that can be modified to any fitness level
- Adding an element of movement can improve balance and coordination
- Can help balance out excessive time spent sitting
Step by Step Instructions For Superman
- Start by lying face down on the floor or exercise mat, with your arms fully extended in front of you. This is your starting position.
- Raise your arms, legs, and chest off the floor simultaneously, while squeezing your lower back and holding the contraction for 2 seconds. Exhale during this movement and aim to resemble Superman flying.
- Slowly lower your arms, legs, and chest back down to the starting position, while inhaling.
- Repeat the exercise for the recommended number of repetitions as prescribed in your program.
Variation: You can also perform the Superman exercise using one arm and leg at a time. Elevate your left leg, arm, and the side of your chest, and then do the same with the right side.
Warm Up Tips
- Start by lying straight and face down on the floor or exercise mat, with your arms fully extended in front of you.
- Raise your arms, legs, and chest off the floor simultaneously, holding the contraction for 2 seconds. Squeeze your lower back to maximize results and remember to exhale during this movement.
- Slowly lower your arms, legs, and chest back to the starting position while inhaling.
- Repeat for the recommended number of repetitions in your program.
- Variation: You can also perform this exercise using one arm and leg at a time. Elevate your left leg, arm, and side of your chest, and then do the same with the right side.
The Superman is a powerful bodyweight exercise that engages the entire posterior chain. It activates the glutes, spinal erectors, and upper back, making it an excellent warm-up exercise for increasing muscle activation and mobility.
Here are some warm-up tips for the Superman exercise:
- Start with a static hold for beginners, gradually progressing to more dynamic variations for experienced athletes.
- Maintain a tight core throughout the exercise to increase core strength.
- Focus on proper spinal alignment and posture during the exercise.
- Use controlled movements and avoid jerking or swinging.
- Perform the exercise at a comfortable
Superman Safety Tips
- Ensure that you have a comfortable and supportive surface to lie on, such as an exercise mat.
- Before starting the exercise, make sure you are in a safe and open space with plenty of room to extend your arms and legs.
- Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
- When raising your arms, legs, and chest off the floor, focus on squeezing your lower back muscles to maximize the effectiveness of the exercise.
- Remember to exhale as you lift your body off the floor and inhale as you lower back down.
- If you are a beginner, start with a static hold and gradually progress to more dynamic variations as you gain strength and stability.
- If you have any pre-existing back or spinal conditions, consult with a healthcare professional before attempting this exercise.
- Listen to your body and stop immediately if you experience any pain or discomfort.
- Follow the recommended amount of repetitions prescribed in your exercise program to avoid overexertion.
- If you want to add variation to the exercise, you can try performing it using one arm and leg at a time.
- Always maintain proper form and alignment throughout the exercise to prevent injuries.