In the rapidly changing fitness industry, there are few exercises that stand the test of time. There is one powerful exercise, however, that enables countless individuals to tap into their inner strength and unleash their superhero potential. This is Superman’s exercise.
The Superman exercise is a dynamic movement that targets the core, back, and gluteal muscles while promoting overall stability and balance. Inspired by the Man of Steel himself, this exercise involves lying face down on the floor, extending the arms forward, and simultaneously lifting the arms, chest, and legs off the floor. It’s no surprise how she got the title of comic book hero, then.
But how do you do the Superman exercise correctly, what are the benefits of doing it regularly and what are the common mistakes people make? We spoke to a number of fitness experts to find out.
Superman exercise: what are the benefits?
There is more than one reason why the Superman workout has been used by fitness enthusiasts for so many years. First, it specifically targets the muscles in your core and back, including the erectors, gluteus maximus, and multifidus.
Engaging and strengthening these muscle groups can improve gymnasts’ spinal stability, enhance posture, and reduce the risk of back pain or injury—something that affects more than 600 million people globally, according to Global Health Organization.
The accessibility of the Superman workout also means that it can be incorporated into a wide range of workout routines, from bodyweight exercises to strength training, making it more accessible to individuals with different fitness goals.
“The Superman workout is simple but effective because it requires no equipment except for an exercise mat if you’re on a hard surface,” says BT and Lemon Studios founder Sam Shaw.
“It strengthens your lower back, core, glutes, and hamstrings. And since minimal tools are required to perform it, this is a great exercise when done correctly.
“It’s low impact but very effective.”
How to do the Superman exercise
To find out exactly how to perform this workout, we spoke to Penny Weston, nutrition, wellness, and fitness expert and founder MADE Wellness Center.
“Before you begin this exercise, make sure you grab a mat thick enough that you can’t feel the hard floor to avoid hurting your hips,” Weston says.
- To begin, start facedown on the floor, with your arms extended in front of you and your legs straight.
- Lift your arms and legs off the floor at the same time, about five to six inches (or until you feel the muscles in your lower back), Weston adds. “Hold the position for two to three seconds and then repeat.”
- She recommends maintaining a slight bend in your arms and legs while lifting and lowering.
- “Be careful not to overextend,” she says. “And make sure your core is engaged, as are your glutes. To engage your core, pull your belly button up to your spine and make sure your abs are engaged.”
Anyone trying to get the most out of an exercise should do about eight to 12 repetitions, Weston advised, about three or four times. “I also like to include it in my circuit training.”
Superman Workout: Common Mistakes to Avoid
While the Superman exercise is very simple to perform, it can still be performed incorrectly, which – in some cases – can lead to discomfort or even injury. Here are some common mistakes to avoid:
Move too fast
“One of the most common mistakes with this exercise is people doing it too quickly—moving too fast won’t properly engage your muscles, and can lead to injury,” says Weston. “Make sure you stay face down with your chin tucked in slightly. If you look up, you will pinch your neck.”
Hold your breath
Breathing is also important, Weston adds. “Face-down work can cause a lot of people to hold their breath, but it’s important to make sure you’re breathing so oxygen gets to the muscles, and breathing stabilizes the heart.”
Shaw suggests a number of corrections you can make during your workout to ensure you don’t hurt yourself and get the full benefit from it. “Take a moment to ensure correct posture and form. For example, your arms and legs should be straight, your head should be neutral, and your chin should be slightly down. Don’t raise your legs and arms too high—this will stress your lower back and focus on keeping your butt tight and engaging your core muscles.”
Superman Workout: Variations to Try
The good news is that – if for any reason you can’t perform the Superman workout as above, the move can be modified to accommodate different fitness levels and equipment availability.
For example, it can be done on the floor or on an exercise mat as standard, or there are variations like the Superman swim or single-leg Superman, which offer additional progression and challenges once the exercise becomes too easy.
Alternately Superman
Shaw suggests doing an “alternating Superman” if your Superman workout is too intense to start with, which simply involves lifting the left arm and right leg, then the right arm and left leg. It also adds an extra element of balance and coordination while still engaging the back muscles
“This is a less stressful version of the exercise that will enable you to build strength so you can do a full Superman performance,” he explains.
Dumbbell/resistance band
Plus, if the standard bodyweight version of Superman feels too easy, you can offer resistance by incorporating dumbbells or a resistance band, says Lee Mitchell, personal trainer and fitness ambassador at renfo.
“Holding a light dumbbell in your hands or placing a resistance band around your ankles can provide an extra challenge, forcing your muscles to work harder and promoting further development,” he explains.
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