How to Do the Superman Exercise

The Superman train is an efficient again extension train that strengthens your decrease again and tones your glutes and hamstrings. But since your arms are prolonged, you will additionally goal your higher again and shoulders. It’s a complimentary train to all these ab workout routines you do like crunches and leg lifts because it targets the different aspect of your core.

As a yoga teacher, it is a pose I like to recommend to all my college students who need to strengthen their core, particularly those that have a tendency to deal with simply their abs. While firming your higher and decrease abs and obliques is essential, you don’t need to create a muscular imbalance by solely specializing in the entrance of the core. So after your ab exercise, I like to recommend flipping over onto your stomach and doing this superman maintain train. All you want to do that transfer is your personal physique weight — no tools (or film ticket) is critical.

How to Do the Superman Exercise

  • Lie face down in your abdomen together with your legs and arms prolonged. Keep your neck in a impartial place.
  • Keeping your legs and arms straight (however not locked) and your torso stationary, concurrently elevate your legs and arms up towards the ceiling to type an elongated “U” form together with your physique. As your again arches, your legs and arms elevate a number of inches off the flooring.
  • Hold for 2 to 5 seconds and decrease again down to full one rep.
  • Do three units of 12 reps.

When you will have accomplished all three units, and even in between every set, do Child’s Pose to stretch your again and hips.


Benefits of the Superman Exercise

  • Injury prevention: Strengthening the again aspect of your physique will assist forestall damage when lifting heavy objects. If your again is not robust, different muscle groups will compensate, inflicting pressure, ache, or damage.
  • Improved posture: Strengthening the total core with the superman train makes all the supporting muscle groups of your backbone stronger, bettering your posture.
  • Improved bodily efficiency: Since the superman train strengthens your glutes and hamstrings, it will make it easier to with all of your health pursuits, whether or not it is to run or bike quicker, improve your muscular endurance, elevate heavier, or to make you an total stronger athlete.

Superman Exercise Variations

Workouts That Include the Superman Exercise

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