It’s not every day that you get to feel like a superman while working out. Doing a basic superman requires no equipment other than your body weight and a cape.
This simple exercise is ideal for anyone who wants to improve their superman skills. It can be done by almost anyone.
The Superman Exercise In Different Forms
Here are 4 common ways to perform superman exercises. These exercises include bird dog, cobra, standing superman, and superman with elbows bent.
There are a few simple steps you can take to ensure that this transition is both thrilling and productive. Below are the videos and instructions on how to do them correctly.
1. Bird Dog (01:57 Video)
This modification can be used if it’s hard to lift both legs at the same time. To start, lie on your belly with both arms extended and your legs crossed. Pull your belly button toward your spine to activate your core muscles.
While keeping your eyes on the floor, lift both legs off the ground. As you breathe, lower both legs and arms until they are three to five inches off the floor. Repeat this exercise for three sets of 12 reps.
- Begin with crawling on all fours. Your knees should be in line with your hips, and your shoulders should be in line with your hands. Maintain a neutral neck position.
- Extend your right arm forward and your left leg back, while supporting yourself with your other arm and leg on the floor.
- Switch sides after 2–3 seconds of holding.
- On each side, do 10–12 reps.
2. Cobra (12 Seconds Video)
This exercise is ideal for people who have neck or shoulder pain, says exercise expert and author Ann Swenson. Lie on your back with your legs extended and your elbows bent. Pull your belly button toward your spine to activate your core muscles.
- Begin with lying facedown, feet hip-distance apart, elbows bent, and hands flat against your shoulders. Inhale.
- As you exhale, make sure your core is engaged (picture your belly button being pulled closer to your spine) and gently press into your hands to lift your chest off the mat.
- Rather than overusing your arms, try to do the majority of the job with your back muscles.
- Slowly lower yourself back down while maintaining control of your breath.
3. Standing Superman (01:28 Video)
Instead of resting on your stomach, try this exercise, which is also known as a hollow hold. Lie on your back and lift both legs and arms in a straight line. It’s a great way to tone and strengthen your core.
- Start with your feet hip-width apart in a standing position.
- Bend your knees slightly and reach your left arm forward.
- Lift your right leg slowly off the floor, putting most of your weight on your left leg. Lift it as high as possible till it is parallel to the floor.
- For a count of five seconds, stay in this position. Maintain your balance by focusing your gaze on the ground.
- Switch sides after returning to a standing position.
- Reps should be 8–12 on each side.
Only perform this move if you have good balance and can stand tall enough to avoid falling.
4. Superman With Elbows Bent (30 Seconds Video)
This is your advanced superman 2.0 workout, where you’ll be lifting a stability ball between your feet. This will challenge your lower abs and butt muscles. If the superman exercise causes you a lot of pain in your neck, shoulders, or lower back, try this variant instead:
- Begin by lying facedown on the floor, legs hip-distance apart.
- Bend your elbows and place your hands beneath your brow, palms down. Draw your belly button to your spine as you inhale.
- Exhale to elevate only your upper body off the floor, keeping your legs down and your hands pressed against your temples. Look out from behind your thumbs. Squeeze your shoulder blades together and down, as if they were sliding into the back pockets of your clothes.
- As you lower yourself, take a deep breath.
Tips on What to Avoid During Superman Exercise
If you don’t execute these right, you risk injuring yourself. Here are things you should avoid doing while practicing your superman appearance:
- Moving too quickly through the exercise can lead to injury and eliminate all of the benefits of the exercise. You should exercise slowly and carefully.
- While you’re lifting your legs and upper body, think about using your belly button to activate your core muscles, which are responsible for protecting your back. Doing so will help stabilize your back and prevent injury.
- Breathe deeply to provide your muscles with oxygen. Exhaling while lifting and lowering can help maintain a stable core.
- Your shoulders and upper back will be strained as a result of looking upwards. To avoid this, keep your neck in a neutral position and keep your chin slightly tucked.
- Kneeling is a type of exercise that involves bending your knees. To maintain a straight line, keep your legs bent and focus on working your glutes, core, and back.
- If you’re doing this exercise, make sure that your legs and arms are extended as far as you can. This can strain your lower back. To prevent this, bend your knees and elbows while lifting and lowering your legs and arms.
- You can also avoid damaging your hips by working out on a hard surface, such as a yoga mat.
What is Superman Exercise?
This exercise makes you look like a superman flying through the air. It’s a floor exercise that involves lifting both your arms and legs off the ground. It’s a great way to tone and strengthen your back. Aside from increasing the intensity of this move, there are also several variations that you can try to keep it fun and keep it interesting.
Supermans work various stabilization muscles in the body. These include the erector spinae, gluteals, and the deltoids. They’re responsible for many activities, such as carrying a case of water or putting on a pair of shoes.
While working out is important, living a pain-free life is also important. Doing a superman can help you achieve this. It can be done in addition to regular exercise to improve your flexibility and reduce your risk of injury.
Superman Exercise Target Muscles
Contrary to popular belief, your core muscles are more than just your abs. They include the abdominal muscles, as well as the lower and upper back muscles. The superman exercise targets the lower back muscles, which are known as the erector spinae. These muscles are responsible for back extension.
This exercise strengthens the core muscles and helps prevent back injuries. It can also be performed as part of a balanced lifestyle, such as lifting weights or performing various activities. Although the superman is relatively easy to perform, it’s important to avoid injuries and avoid this move for people with chronic back conditions.
Benefits of Doing Superman Exercise Correctly
If you’re a runner, this superman exercise will help strengthen your lower back and improve your overall stability. It’s also great for improving your posture and reducing stress on your joints.
The following are the ways your body will be put to the test in each of these important areas:
- Strengthen Lower-Back: While you’re working on the superman, take some time to focus on your lower-back muscles. Doing so will allow them to improve their strength and flexibility.
- Develops Core Muscle: This routine may appear to focus solely on your arms and legs, but your core is an important part of it. The muscles in your trunk will be isolated when you elevate your arms and legs into the air. As a result, you’ll need to ensure that they’re involved.
- Supports Your Spine: The erector spinae muscles, which support your spine, are strengthened by this exercise.
- Fix Your Posture: Having strong back muscles can help prevent kyphosis, which is a condition that can cause poor posture.
- Powerful Legs and Butt: The superman targets your glutes and hamstrings in addition to your core.
- Zero Equipment Required: There is no need for any equipment for this workout; all you need is your body and the floor. As a result, it is a cost-effective exercise for everyone.
The superman exercise is a great addition to any fitness routine. It can be performed at any level and is very easy to follow. This exercise strengthens the various muscles around your spine, which can help maintain good posture and prevent injury. It can also be performed without equipment.
Related: What Happens If You Practice Pilates On A Daily Basis?
Austin is the author of loveatfirstfit.com and a personal trainer with extensive knowledge in nutrition. Austin is passionate about helping others to find a suitable healthy lifestyle and feel good about themselves. Austin’s goal is to help people push their limits and achieve their physical performance.