Superman

The Superman exercise is a fantastic workout for your core, especially targeting the lower back muscles, glutes, and hamstrings. The exercise is named after the superhero Superman because you lie on the floor and lift your arms and legs upward, as if flying through the air. This exercise is excellent for strengthening the back and improving posture, which is important to avoid back pain and enhance stability.

Correct form and technique

Follow these steps to perform the Superman correctly:

1. Lie flat on your stomach on a workout mat with your arms stretched out in front of you and your legs stretched out behind you.
2. Engage your core muscles and keep your neck in a neutral position.
3. As you inhale, slowly lift both your arms, chest, and legs off the floor. Keep your legs and arms straight.
4. Hold this position for 2-3 seconds, then slowly lower back to the starting position.
5. Repeat the movement with control and focus on activating the lower back muscles.

The Superman exercise should be performed at a slow and controlled pace to ensure the back and core are activated correctly without overloading.

Common mistakes

Although the Superman exercise looks simple, there are some common mistakes that can reduce its effectiveness or cause injury:

• Excessive lifting of legs and arms: Avoid lifting your legs and arms too high, as this can lead to overloading the lower back. Instead, focus on activating the back and core muscles.
• Fast movements: The exercise should be done slowly and controlled. Fast movements reduce muscle activation and increase the risk of injury.
• Strain in the neck: It is important to keep your neck neutral and avoid looking up, as this can cause neck tension.

Variations and modifications

Here are some variations of the Superman exercise that can be adapted to different levels:

• Beginner: If you find it difficult to lift both arms and legs at the same time, you can start by lifting only the upper body or the legs separately.
• Advanced: Hold a pair of small weights in your hands to increase resistance and intensity of the exercise.
• Alternate arm/leg: For a more dynamic version, lift the opposite arm and leg instead of both arms and legs at the same time.

Reps and sets

For the Superman exercise, aim for 3 sets of 10-12 repetitions. If you are more experienced, you can increase the hold time at the top of each repetition to maximize muscle activation.

Breathing tips

Inhale as you prepare to lift your arms and legs, and exhale slowly as you lift them off the floor. Keep your breathing calm and controlled throughout the exercise to maintain a stable core.