The Right Way To Do The Superman Exercise, According To A Trainer According To A Fitness Trainer.
It's not every day you get the chance to feel like a superhero, especially not while working out. So...here's your chance. Doing a basic superman requires zero exercise equipment whatsoever. All you need is your bodyweight—and a cape. Okay, just kidding about the cape.
But seriously, the superman is a floor exercise that involves simultaneously lifting your arms and legs off the ground while keeping your core engaged. This move will not only give you abs of steel but also strengthen your back. There are also plenty of variations you can do to increase or decrease the intensity of this move and keep things exciting. As a Flywheel Sports instructor and certified personal trainer, I'm going to teach you everything you need to know about the superman—the benefits, how-to, variations, and more. Trust me, you won't regret it.
The Benefits Of The Superman
If you're a runner, you'll love the superman. As an endurance runner, I am always focused on finding moves that can strengthen the trunk of my body—especially my lower back. And this exercise is great for doing just that! But it's also more than just a lower-back exercise. It's also going to help you with overall stability for everyday movement. Here's how your body will be tested in each of these key areas:
Lower-Back Benefits: Your lower-back muscles will get some well-deserved attention while doing the superman. Targeting them in this move will not only make them stronger but also create more flexibility.
Leg Benefits: You'll be seriously thanking the superman next time you see the noticeable gains in your glutes and hamstrings.
Core Benefits: This move may look like it's just focusing on your arms and legs, but your core is a key component of this move. As you lift your arms and legs up into the air, the muscles in your trunk will be isolated. So you'll need to make sure they're engaged.
Bonus Benefit: You'll feel like a superhero!
How To Do The Superman
Doing this exercise the right way should be pretty simple. But here's a step-by-step process just in case:
1. Lie on your stomach with your arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
2. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral.
3. Hold at top for 3–5 seconds.
4. Gently lower yourself back to the starting position and repeat.
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