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Superman

VeryWellFit: "This exercise is one of the easiest and most effective ways to improve core strength in the lower back and obliques. It primarily targets the erector spinae, which surrounds the spine from your hip to your head." [ID: superman]

Instructions

First time: Do 10 reps, hold each Superman for a 3 count

Steps:

  1. Lay flat on your stomach, extend both arms out front (like Superman); engage your core
  2. Exhale as you raise your arms and legs off the ground for a 3 count
  3. Lower arms and legs; return to start position and repeat

The Superman exercise is a good lower back workout. It's a nice complement to other core exercises that focus on abs.

Details

Try for slow, controlled movements. Progression: More sets, reps.

Variations:

  • Alternating Superman - An easier variation...instead of raising both arms, raise just one arm and the opposite leg, then alternate to the other arm/leg.
    Video: demo of alt Superman: www.youtube.com/watch?v=Z4WNSmm19wk
  • Superman, bent elbows - Instead of straight arms, bend your elbows and raise up
  • Standing Superman - On one leg, lean forward with both arms extended in front of you; this is a good balance exercise

Idea: After your done, sit back on your heels for a nice back stretch (20-30 seconds).

Similar exercises include:   bird_dog.htm   ~   cobra.htm

Little help

Video: demo of the Superman exercise by LiveStrong, www.youtube.com/watch?v=cc6UVRS7PW4

Article: "How to Do the Alternating Superman" by VeryWellFit, www.verywellfit.com/alternating-superman-exercise-3120060

Article: "Try the Superman Exercise" by HealthLine, www.healthline.com/health/fitness/superman-exercise


Image source: LiveStrong, youtube link