In the fast-moving fitness industry, few exercises stand the test of time. However, there is one workout that has remained strong, allowing countless people to tap into their inner strength and unleash their superhero potential. And this is the Superman exercise.
The Superman exercise is a dynamic movement that targets your core, back and glutes while promoting overall stability and balance. Inspired by the Man of Steel himself, this exercise involves lying face down on the ground, arms extended forward, and simultaneously lifting your arms, chest and legs off the floor. It’s no wonder then how he earned his nickname comic book hero.
But how do you do a Superman exercise correctly, what are the benefits of doing them 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’s more than one reason why the Superman exercise has been used by fitness enthusiasts for many years. For one thing, it specifically targets the core and back muscles, including the erector spinae, gluteus maximus, and multifidus.
Engaging and strengthening these muscle groups can improve gym-goers’ spinal stability, improve posture and reduce the risk of back pain or injury — something that affects more than 600 million people worldwide, according to the World Health Organization.
The accessibility of the Superman exercise also means that it can be incorporated into a wide range of exercise routines, from bodyweight workouts to strength training, making it accessible to people with different fitness goals.
“Superman’s exercise is simple but effective in that it doesn’t require any equipment except an exercise mat if you’re on a hard surface,” says PT and Lemon Studios founder Sam Shaw.
“Strengthen your lower back, core, glutes and hamstrings. And since minimal kit is required to perform it, this is a great exercise when done correctly.
“It’s low-impact but highly effective.”
How to perform a Superman exercise
To find out exactly how this exercise should be performed, we spoke to Penny Weston, nutrition, wellness and fitness expert and founder of MADE SPA.
“Before you start this exercise, make sure you’re grabbing a mat that’s thick enough that you can’t feel the hard floor to avoid hurting your hips,” says Weston.
- To begin, start face down on the floor, with your arms extended in front of you and your legs straight.
- “Raise your arms and legs off the ground at the same time, about five to six inches (or until you feel your lower back muscles working),” adds Weston. “Hold the position for about two to three seconds and then repeat.”
- He recommends maintaining a slight bend in your arms and legs as you lift and lower.
- “Be careful not to overdo it,” she says. “And make sure your core is engaged, as are your glutes. To engage your core, suck your belly button into your spine and make sure your abs are fired.
Weston advised anyone trying to get the most out of the exercise to do 8 to 12 repetitions, about three to four times. “I also like to include it in my circuit training.’
Superman Exercise: Common mistakes to avoid
While the Superman exercise is pretty simple to perform, it can still be done incorrectly, which, in some cases, could lead to discomfort or even injury. Here are some common form mistakes to avoid:
Moving too fast
“One of the most common mistakes with this exercise is that people do it too fast. Moving fast doesn’t engage your muscles properly and can lead to injury,” says Weston. “Make sure you stay face down with your chin slightly tucked in. If you look up, you will strain your neck.
Holding your breath
Breathing is also important, Weston adds. “The action of being face down can make many people hold their breath, but it’s important to make sure you’re breathing so that the oxygen can get to your muscles. The breathing will also stabilize your core.”
Shaw suggests a number of corrections you can make throughout the exercise to ensure you don’t hurt yourself and take full advantage of it. “Take a moment to ensure proper posture and form. For example, your arms and legs should be straight and your head neutral with your chin pointing slightly down. Don’t lift your legs and arms too high — it will put pressure on your lower back and focus on keeping your glutes tight and core muscles engaged.
Superman exercise: Variations to try
The good news is, if for whatever reason you can’t perform the Superman exercise as above, the move can be modified to accommodate different fitness levels and equipment availability.
For example, it can be performed on the floor or a mat as standard, or there are variations like the swimming Superman or the one-legged Superman, which offer progression and additional challenge once the exercise becomes too easy to perform.
Alternate Superman
Shaw suggests doing a “Superman Alternate” if Superman’s exercise is a little too intense at first, which is simply lifting the left arm and right leg, then the right arm and left leg. It also adds an extra balance and coordination element while still engaging the back muscles
“This is a low-voltage version of the exercise that will allow you to build strength until you’re able to do a full Superman,” she explains.
Dumbbells/resistance band
Plus, if the standard body-weight version of the Superman is a little too easy, you can introduce resistance by incorporating dumbbells or a resistance band, says Lee Mitchell, personal trainer and fitness ambassador at renfo.
“Holding light dumbbells in your hands or placing a resistance band around your ankles can provide an added challenge, forcing your muscles to work harder and promoting further development,” she explains.
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