The superman exercise is an effective and efficient exercise for people of all fitness levels. It targets your lower back muscles, glutes, hamstrings, and abs.
What’s more, it complements other core exercises — such as leg raises and situps — that mostly focus on the abdominal muscles in the front of your body.
That said, you may wonder how to do it properly and safely to ensure you’re targeting the right muscles without hurting yourself.
Core: Superman Row
Though you may not become a superhero by doing this exercise, you’ll definitely have a super strong core after adding it to your fitness routine.
It’s important to lift only as far as your body feels comfortable. Though you may be able to lift just a few inches off the floor, you’ll still get a great workout. If you find this move too difficult, try lifting only your arms off the floor.
Summary Correctly performing the superman exercise will ensure you’re targeting the right muscles. To prevent injury, be sure to pay attention to how your body feels.
Superman Push Up: Your Guide To This Unconventional Exercise
The superman exercise is convenient, accessible, affordable, and easy to perform for all exercise levels. That’s why it can be a great move to add to your routine.
Summary The superman exercise strengthens the erector spinae muscles and other surrounding muscles to support your spine, promote good posture, and reduce risk of injury. What’s more, it uses no equipment and is easy to do.
Despite popular belief, your core is more than just your abs. It includes the front abdominal muscles (rectus abdominis, transverse abdominis, internal and external obliques), lower and upper back muscles, and other surrounding muscles (
How To Do Superman Exercise?
In particular, the superman exercise targets mostly the erector spinae muscles of your lower back. The erector spinae muscles include the spinalis, longissimus, and iliocostalis, which play a key role in back extension (
Collectively, this move supports a stronger core. And that’s important for activities of daily living (like bending, squatting, and lifting), athletic performance, good posture, and the prevention of lower back injury (
Fortunately, the superman is easy and safe for people of all fitness levels to perform. One note of caution: People with chronic back injuries should avoid this move or speak with a healthcare professional first.
Easy Core Exercises For Kids
Perform this move only if you have good balance. It’s also best to try this move with a spotter or near a stable structure to prevent falls.
If you notice a lot of strain in your neck and shoulders or lower back when attempting the superman exercise, try this variation instead:
Summary Alternative exercises to the superman will give you similar benefits but may be more accessible if you feel pain in your neck, shoulders, or lower back.
Banana Superman Roll — Rehab Hero
Summary Avoiding common mistakes will not only give you a better workout when performing the superman exercise but also help protect you from injury.
While the superman is generally safe for most people, it may not be suitable for those with chronic lower back pain or recent injury to the lower or upper back, abdomen, hamstrings, or glutes.
Furthermore, those who are pregnant shouldn’t perform the exercise after the second and third trimester because it puts excess pressure on the belly. In the first trimester, speak with a healthcare professional before attempting this move or any new exercise.
Superman Workout Move: How To Do Superman Exercise For Flatter Belly
People who experience shoulder pain and have trouble reaching overhead may have pain when doing the traditional superman exercise. A modified version (like superman with elbows bent) may be a better option.
Summary Though the superman is safe for most people, those who have chronic back injuries, are currently healing from an injury, or are pregnant should avoid this exercise or consult a healthcare professional before trying it.
Collectively, this helps provide spinal support, reduces the risk of back injury, and helps you carry out regular activities of daily living, such as bending and lifting.
Shopping >superman Stretch Exercise Big Sale
While the superman is safe for most people, it’s important to consult a healthcare professional before trying this exercise if you have a history of back issues, are injured, or are pregnant.
If you’re looking to strengthen your core, give the superman a try — it’ll counteract the computer slump and leave you feeling strong and mighty.When you’re thinking of ways to make your exercise routine a little tougher, you really can’t go wrong by imagining what a superhero would do to keep fit. You think Superman does a regular plank? No, he has a special, harder version.
Fortunately it is only slightly harder, so even regular humans can give it a go. Which you should, because it’s an excellent way to build a stronger core.
How To Perform The Superman Core Exercise: 11 Steps
The main benefits of a regular plank – improved core strength and stability – are all ramped up with the Superman plank, which halves the amount of limbs in contact with the floor to provide an extra challenge to your balance.
A whole host of muscles will feel the burn, particularly theabs, obliques, lower back, glutes and hamstrings. If an intermediate core exercise is what you’re after, the Superman plank is for you.
Whether at home, your local gym or the nearest Fortress of Solitude, start in a standard plank position, holding your body in a straight line supported by your forearms and toes.
Superman Exercise & Variations To Strengthen Your Back Safely
While maintaining the plank position with the rest of your body, slowly lift and extend one arm and the opposite leg. Hold them in the raised position for five seconds (or less depending on how hard you’re finding it), then return to the starting position. Repeat on the other side.
Make sure you raise your limbs until they are parallel to the ground and also that your body is balanced – you don’t want to be listing to one side.
Should this Superman pose prove too tricky, go back to the regular plank and make sure you can do that for 30 seconds comfortably. You can also build up to the full Superman by doing the exercise with your knees and hands on the ground.
How To Do The Superman Exercise And How It Benefits Runners
Once you’ve mastered the move, try increasing the amount of time that you hold your arm and leg in the raised position.
After that, all that’s left to do is trying to raise all four limbs at once so you’re actually flying. Not for beginners.
Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.
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