2) Squeeze abs, back muscles and glutes to lift arms and legs off the mat. Contract your core muscles to stabilize your spine, while simultaneously raising both your legs and arms a few inches off the ground, keeping your head and neck neutral. Superman Exercise - Starting Position . Benefits. Try to make a straight line with your body from your fingers to your toes. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. We use cookies to make wikiHow great. 2. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. - Stretch him, pull him and tie him in knots! By signing up you are agreeing to receive emails according to our privacy policy. What can I do to prevent this? Superman Exercises – For Postural Muscle Strength . It’s easy to pull a back muscle and you definitely don’t want that to happen. Include your email address to get a message when this question is answered. Draw abdominals up and away from the mat and pull shoulders down away from ears. The superman core exercise is a medium-intensity exercise that strengthens your lower back and core muscles by isolating them as you lift your arms and legs off the floor. As the name suggests, this exercise puts you in a position that emulates Superman while he flies. Take a break and see if that helps, or try an easier variation. Lay on the ground with your arms stretched out in a “V” position. Stretch your arms forward. Doctors are definitely not Gods. You’ll be more comfortable if you do this on a soft mat. If you’re having trouble maintaining good form during this workout, then you’re probably getting tired. You can usually hold it for as long as a minute if you're in good shape. Remember to keep your neck in a neutral position while you’re holding. 2. Support your head with a small rolled up towel to maintain a neutral spine, and keep your chin slightly tucked. Exercise. The benefits of these exercises are increased strength and flexibility in your lower back and core muscles. You’ll be more comfortable if you do … Here are five superman exercise alternatives to further build your posterior. What muscles should I concentrate on to get them up? Hit the Like button for more fitness vids =]Increase body strength and flexibility with "Superman" exercises. This isn’t set in stone. To do the Basic Superman Exercise: 1. All tip submissions are carefully reviewed before being published. 13 Shares New and innovative exercises are all well and good, but let us remind you of a classic — the Superman. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cf\/Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg\/v4-460px-Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/c\/cf\/Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg\/aid1737497-v4-728px-Perform-the-Superman-Core-Exercise-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"

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\n<\/p><\/div>"}, How to Perform the Superman Core Exercise, http://www.nhs.uk/Livewell/fitness/Pages/Do-I-need-to-stretch-before-or-after-a-run-or-sports-and-exercise.aspx, http://30dayfitnesschallenges.com/how-to-do-a-superman/, https://www.youtube.com/watch?v=cc6UVRS7PW4. You resemble a flying superhero Action Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Stretch your arms forward. Keep your legs close together with your feet lightly touching each other. The superman is a simple floor exercise that provides major benefits for your core and lower back. Have something to cushion them on, or just slowly lower into the Superman core exercise. Stretch him, pull him and tie him in knots. This is your starting and rest position for the superman exercise. You could pull a muscle if you stretch yourself too much, and pulling muscles in your back is no fun at all. How to do Superman Exercise Setup. This variation tends to be easier than a normal superman, so it’s a good choice if you’re not ready for full ones yet. Do some back stretching before trying this exercise. Breathe normally and avoid holding your breath. ". Increase body strength and flexibility with "Superman" exercises. Never lift your head more than 8 to 12 inches (20.3 to 30.5 cm). 3. If you work hard and practice you could probably hold it for five minutes. % of people told us that this article helped them. How to Do the Superman Exercise Correctly. You may wish to lay down a mat or rug to avoid laying directly on the floor. This superman stretch did something no others did from the first time I tried it. Start off with a very light weight, then increase it slowly so you don’t hurt yourself. Last Updated: December 8, 2020 This article has been viewed 137,424 times. Doing this exercise correctly and safely should be simple and requires nothing more than your body and the floor. One of the best exercises to protect against backache is a Superman stretch. Lay on the ground with your arms stretched out in a “V” position. Lay down on mat with legs together and arms stretched out on floor nearly parallel. If you find lifting both arms and legs too difficult, you can lift alternate legs and arms at one time. If you’re having trouble keeping a good form, then you’re probably getting tired. If you move too quickly, you won’t activate all your muscles and you’ll get less benefit. Don’t go overboard with the weight. Remember to maintain smooth movements for every rep. Don’t rush through this exercise. How to Do the Superman. Age Suitability 5+ 4. To do this you will need to … This article has been viewed 137,424 times. Superman Exercises – For Postural Muscle Strength . Raise your right hand and left foot as high as possible, hold for 4-5 seconds, and then slowly lower them to the floor. 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