Back

Superman

Strengthen your lower back and core with this simple move.

The Superman exercise is a fantastic way to strengthen your lower back and core muscles. Named for its resemblance to the iconic flying pose of Superman, this exercise targets the erector spinae, glutes, and hamstrings, helping to improve posture and prevent lower back pain.

By regularly incorporating the Superman into your routine, you'll build endurance in your back muscles, which is essential for maintaining a healthy spine and reducing the risk of injury. It's a bodyweight exercise, making it accessible for beginners and easy to perform anywhere.

Whether you're looking to enhance your athletic performance or simply want to support your daily activities with a stronger back, the Superman is a great addition to your fitness regimen. Remember to keep your movements controlled and focus on engaging the right muscles for maximum benefit.

How to do Tips

Body Part: Back
Level: Beginner
Muscles: Lower Back
Modality: Static
Direction: Static
Equipment: Bodyweight
Goal: Strength

How to do:

1. Lie face down on the floor with your arms extended in front of you and legs straight. 2. Keep your neck in a neutral position by looking down at the floor. 3. Simultaneously lift your arms, chest, and legs off the ground as high as you comfortably can. 4. Hold the position for a few seconds, squeezing your lower back muscles. 5. Slowly lower back to the starting position. 6. Repeat for the desired number of repetitions.

Tips:

- Keep your movements slow and controlled to avoid injury. - Focus on squeezing your glutes and lower back at the top of the movement. - Avoid arching your neck; keep it aligned with your spine. - Breathe out as you lift and inhale as you lower.

Similar Exercises

Back Extension

Bird Dog

Plank

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