Superman Exercise

People of all fitness levels can benefit from the Superman exercise, which targets the hamstrings, glutes, and lower back. It also works well with other core exercises that heavily emphasize the abs.

What Is the Superman Exercise?

The Superman exercise, which is also called the “Superman hold,” works the back and core muscles by keeping your body still. The exercise is done by lying flat on your stomach on a mat, with your arms reaching forward and your legs extended straight behind you. Your arms, knees, and chest should be raised a few inches above the floor to preserve a neutral neck position. For however long you require, hold this posture.

How to do the Superman exercise

You may do the Superman move with ease today. This is how

• Lie face down on the floor in a prone position, extending your legs straight behind you and stretching your arms forward.
• Maintaining a neutral head position( don’t look up), steadily raise your arms and legs to about 6 inches( 15.3 cm) off the ground, or until your lower back muscles begin to tense. At the same time, trigger your belly, glutes, and the muscles between your shoulder blades.
• You want to contract your abs by raising your belly button a little bit off the ground. Seeing yourself as Superman soaring over the skies is an excellent way to visualize this.
• Hold for two to three seconds. Ensure your breathing remains constant throughout.
• Two to three sets of eight to twelve repetitions are what you should do.
• Don’t lift more than your body can handle. Indeed, if you can only raise a few inches off the ground, you’ll still get fantastic exercise. Try raising just your arms off the ground if this motion is too tough for you.

Which muscles does Superman use?

• Rectus abdominis
• Erector spinae
• Upper back and shoulders
• Gluteal muscles
• Hamstrings

Superman Exercise

Variations on the Superman exercise

If you’re looking for an activity that provides benefits comparable to Superman’s, you might attempt a variety of them.

• Bird dog
• Cobra Pose
• Standing superman
• Superman with elbows bent

Bird dog:

• Begin by leaning down on your hands and knees. Maintain a neutral neck posture.
• To maintain balance, reach your right arm out in front and stretch your left leg back while keeping the other arm and leg grounded.
• Switch sides after holding for two to three seconds.
• Perform 10–12 repetitions on each side.

Cobra:

• Bend your elbows, position your hands flat by your shoulders, and arrange your feet hip-distance apart to begin lying facedown. Breathe in.
• To raise your chest off the mat as you exhale, make sure your core is activated( visualize your belly button being drawn into your spine) and gently press into your hands.
• To prevent overusing your arms, try to perform the majority of the job using your back muscles.
• While controlling your breath, gradually lower your body back down.

Standing superman:

• Start by placing your feet hip-width apart.
• Place most of your weight on your left leg while you gently lift your right leg off the ground. Lifting it till it is level with the ground is ideal.
• For five seconds, maintain this posture.
• On each side, repeat 8–12 times.

Superman with elbows bent:

• Begin in a prone position, lying face down with your legs stretched out and positioned hip-width apart on the ground.
• Pull your belly button to your back where you are breathing.
• With your knees bent and the backs of your palms thrust forward, exhale to raise only your upper body off the ground. Look out from beneath your thumbs. Slide your shoulder blades down as though they were going into your clothes’ back pockets while gently squeezing them together.
• Exhale to lift only your upper body off the ground while keeping your knees bent and your palms clasped behind you. Look out from beneath your thumbs. Slide your shoulder blades down as though they were going into your clothes’ back pockets while gently squeezing them together.
• Take a breath as you descend.

Benefits of the Superman exercise

• Spinal support
• Posture
• Injury prevention
• Stronger legs and buttocks
• Accessibility

Spinal assistance: This exercise strengthens the erector spinae muscles, which support your spine.

Posture: Postural abnormalities like kyphosis, or “ hunchback, ” which can cause discomfort and bad posture, can be avoided with strong back muscles.

Injury prevention: Keeping your core strong helps protect against lower back strain, which can lead to pain or injury over time.

Accessibility: Your body and the ground are all you need for this exercise. This makes it affordable for everyone.

Common mistakes when performing the Superman exercise

• Moving too quickly
• Not breathing
• Looking up
• Hyperextending your lower back
• Pointing your toes
• Bending your knees
• Overextending your arms and legs
• Exercising on a hard surface

Moving too quickly: This motion aims to be precise and slow. Make sure you raise your limbs gradually and maintain the pose for two to three seconds before lowering them.

Not breathing: Breathing throughout the activity is crucial for stabilizing your core and supplying oxygen to your muscles. Make sure to breathe in during both the upward and downward phases of the movement.

Looking up: This causes your neck and upper back to be overworked. Instead, maintain a neutral neck position and a small tuck in your chin.

Hyperextending your lower back: Although back extension is necessary for this exercise, don’t go overboard. Try to raise through your thoracic spine, keep your abdominals engaged, and raise your arms and legs no higher than 6 inches (15.3 cm) off the ground.

Pointing your toes: Despite the temptation, plantar flexion, or pointing your toes, overworks your legs instead of your back. Otherwise, keep your toes neutral or slightly pointed.

Overextending your arms and legs: An excessive amount of arm and leg extension can strain your lower back. Keep your knees and elbows slightly bent as you raise and drop your arms and legs.

Exercise on a hard surface: Using a yoga mat or a soft surface, such as a carpet, is the simplest method to prevent hip injuries or bruises.

Precautions While Performing Superman Exercise

• Although Superman is normally safe for most individuals, people who have recently sustained injuries to their lower or upper back, abdomen, hamstrings, or glutes, or who have chronic lower back pain, may find it inappropriate.
• Pregnant women should also avoid doing the activity after the second and third trimesters since it puts too much strain on the abdomen. Consult a healthcare provider before doing this workout or any other new one during the first trimester.
• Individuals with shoulder problems or limited overhead mobility may feel discomfort when doing the traditional Superman exercise. A variation, such as performing the Superman exercise with bent elbows, might be a better option.

Summary

• This movement primarily targets your upper back, lower back, erector spinae, hamstrings, glutes, and core muscles.
• When taken as a whole, these factors assist in stabilizing the spine, lower the chance of back injuries, and enable you to perform everyday tasks like lifting and bending.
• In addition, be sure you’re performing the Superman exercise correctly and securely by paying attention as you go.
• Try Superman if you want to strengthen your core; it will bounce back from the computer slump and make you feel powerful.

FAQ’s

References:

• Cpt, K. D. M. R. (2023, April 12). Try the Superman Exercise to Stand Tall and Proud. Healthline. https://www.healthline.com/health/fitness/superman-exercise
• Superman Exercise. (n.d.). [Video]. Hingehealth. https://en-gb.hingehealth.com/resources/articles/superman-exercise