Exercise Of The Week: Superman

photo credit: popsrugar

 

The  Superman

Mostly, core development is an essential aspect of fitness, and the Superman exercise helps with this development.

The Superman exercise is a simple body-weight move that strengthen the lower back area and indirectly the glutes. Other parts that the exercise may strengthen indirectly are the hamstrings. The lower back muscles are stretched and strengthened by extending the muscles in a similar way as to the way the fictional character Superman flies, with his arms extended and legs straight behind him.

You can perform just about anywhere and no equipment needed. Because of the high amount of stress placed on the lower back from prolonged sitting, the Superman exercise is ideal for preventing postural problems and protecting the back if you have a desk job. It is also good supplement to all abs crunches.

How To

• Lie on your stomach with your forehead on the floor and your arms straight out in front of you.

• Exhale and simultaneously lift both arms and legs a couple of inches off the floor. Make sure you don’t lock out the limbs and keep the core as tight as possible. Hold for 2-5 seconds and lower back down. This is one repetition.

• Depending on your fitness level, perform 5-10 repetitions and possibly 2-3 sets.

Superman modification/Variation

If lifting both arms and legs at the same time is too much, then try lifting the opposite arm to leg then lower and repeat on the other sides.