May 13th, 2023 3:11 PM Mr. Q Categories: Body Weight
The Superman exercise is a bodyweight exercise that targets the muscles in the lower back, glutes, and hamstrings. It involves lying face down on the floor and lifting the arms and legs off the ground simultaneously to form a “flying” position.
Stretch: Before performing the Superman exercise, it is recommended to stretch the muscles in the lower back and hips. Examples of stretches include:
- Cat-Cow stretch
- Child’s pose
- Hip flexor stretch
Warm-up: To prepare the body for the Superman exercise, a light cardiovascular warm-up is recommended. Examples include:
- Jogging in place
- Jumping jacks
- High knees
How to select the proper weight: Since the Superman exercise is a bodyweight exercise, there is no need to select any weight.
- Lie face down on the floor with arms extended in front of you and legs straight.
- Simultaneously lift your arms, chest, and legs off the ground as high as possible while keeping your neck neutral and looking down at the ground.
- Hold the position for 2-3 seconds, then lower your arms, chest, and legs back down to the starting position.
- Repeat for the desired number of reps.
How to reduce the difficulty: To reduce the difficulty of the Superman exercise, you can try the following modifications:
- Perform the exercise with only the arms or legs lifted, instead of both at the same time.
- Decrease the range of motion by lifting the arms, chest, and legs only a few inches off the ground.
How to increase the difficulty: To increase the difficulty of the Superman exercise, you can try the following modifications:
- Hold the position for a longer period of time (e.g. 5-10 seconds).
- Add resistance by holding a weight in your hands or by wearing ankle weights.
- Beginner: 10-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 1-2 minutes
Muscle Group(s):Abdominals, Gluteus, Hamstring, Lower back
Secondary:Gluteus Maximus, Hamstrings