Up, up and away! Take your fitness routine to new heights with these superman exercise variations.
Supermans are a great way to strengthen your back, core, and glutes. This move is named after the iconic superhero because it involves lying on your stomach and lifting your arms, legs, and chest off the ground, just like Superman flying through the air.
Here’s how to do a traditional superman exercise:
- Start by lying on your stomach with both your arms and legs extended.
- Engage your core and lift your arms, legs, and chest off the ground.
- Hold this position for a few seconds, then slowly lower your arms, legs, and chest back to the ground.
- Repeat for the desired number of repetitions, going from having your arms extended and your legs fully extended back to a neutral position.
How to do an alternating superman
Follow the same steps as a traditional superman exercise, but lift one arm and opposite leg off the ground at a time instead of lifting both arms and both legs at the same time.
- Start by lying on your stomach with your arms and legs extended. This is called a prone position.
- Engage your core and lift your right arm and left leg off the ground.
- Hold this position for a few seconds, then slowly lower your right arm and left leg back to the ground.
- Repeat the movement by lifting your left arm and right leg off the ground.
- Hold this position for a few seconds, then slowly lower your left arm and right leg back to the ground.
- Continue to alternate between lifting your right arm and left leg, and your left arm and right leg, for the desired number of repetitions.
It’s important to keep your body in a straight line while performing supermans to get the most benefit from the exercise. You can also vary the intensity by holding the position for longer periods of time or adding resistance with a band or weight, or even a ball for a superman ball lift.
If you experience strain or find superman exercises too difficult, try keeping only your arms off the floor, or doing a superman with your elbows bent.
Supermans can be a great part of your workout routine, especially for your upper body and butt muscles. Just remember to listen to your body – if you experience any shoulder pain, then stop.
What muscles do supermans work?
Supermans work a variety of muscles, including the erector spinae (lower back), gluteus maximus (buttocks), and core muscles. This exercise can help to improve your posture, reduce lower back pain, and increase core stability.
Are supermans safe for people with lower back pain?
Supermans can be a safe and effective exercise for people with lower back pain, as long as they are performed properly. It is important to engage your core and keep your body in a straight line while performing the exercise to avoid strain on the lower back. If you have a history of lower back pain or injuries, it is always a good idea to consult with a healthcare professional or personal trainer before starting a new exercise program. They can help you to determine if supermans are appropriate for you and provide guidance on how to perform the exercise safely.