How to do Superman exercise, benefits and pro tips
If you are bored with your regular core exercises, Superman Exercise can come to the rescue. This exercise targets the lower and upper back, shoulders, buttocks, hamstrings, and abs. In short, it can lead to strong abs.
The Superman exercise is a workable exercise for all ages and people of all fitness levels. This exercise is simple so that even beginners can do it. Fortunately, this is a safe exercise, unlike other core exercises like crunches. However, you should know how to properly do the exercise. It will help you do the exercise effectively without wasting time and counting each repetition.
Benefits of Superman Exercise
It aims at the core. Strong and toned abs not only look great, they also have other benefits. It helps with regular activities like bending over, pulling, and pushing.
This exercise also provides insulation against lower back injuries.
It can prevent postural deviations and gradually improve posture.
This exercise does not require any equipment and can be practiced by people of different fitness levels.
Superman's exercise includes spinal flexions. You need to be careful when performing the movement. Any wrong step can lead to injury. Here is a complete guide to a perfect Superman exercise.
How do you do Superman exercises?
Follow the steps below.
- Lie on your chest on the floor with your whole body straight. Extend your hands forward in line with your body.
- Keep your head in line with your chest, neither down nor up.
- Now slowly lift your arms and legs off the floor. Lift until you feel the muscles in your back contract.
- Try to balance the body just below the belly button.
- Hold the pose for 3-4 seconds without breathing.
- Bring your arm and leg on the floor.
Remember to keep the transition smooth and slow.
Repetitions: 10
Sentences: 3
Pro tips
Follow the tips to avoid injury and make the exercise much more effective.
Keep your head neutral. Don't move your head up or down.
Keep the transition of motion as smooth as possible.
Breathe in and out casually as you practice.
Do not raise your arms and chest higher if you feel like you are overusing your back muscles.
Keep your legs straight.
Engage the core as you lift the body.
Try to lift your belly button off the floor
Take that away
This exercise is good for your lower back, abs, and buttocks. This is a safe practice. However, it is recommended that you consult your doctor if you have a severe or chronic spine injury.
Avoid exercising when you are pregnant.
As a beginner, you can start with fewer reps and gradually increase the reps and sets over time.