Superman
Superman is a bodyweight exercise that effectively strengthens the back , shoulders and glutes . This exercise is perfect for counteracting imbalances that arise from too much sedentary activity, and helps improve posture.
Correct Technique
To perform Superman correctly, follow these steps:
- Lie down on your stomach with your arms stretched out in front of you and your legs straight back.
- Engage your core and simultaneously lift your arms, chest and legs off the ground as high as possible.
- Hold the position for 2-3 seconds before slowly lowering yourself to the starting position.
- Repeat for the desired number of repetitions.
Common Errors
Here are some mistakes you should avoid:
- Overextending the back: Avoid lifting the upper body too high, which can lead to strain on the lower back.
- For quick execution: Perform the exercise in a controlled manner and focus on keeping the muscles active throughout the movement.
- Breathing failure: Avoid holding your breath; breathe evenly throughout the exercise.
Modifications and Variants
Here are some ways you can adapt the Superman exercise:
- Beginner: Lift just the arms or just the legs at a time if full Superman is too challenging.
- Advanced: Hold a small weight in each hand or use a weight vest for extra resistance.
Repetitions and Sets
Depending on your level, you can use the following rep ranges:
- Beginner: 3 sets of 10-12 repetitions.
- Intermediate: 3 sets of 15-20 repetitions.
- Advanced: 4 sets of 20+ reps with added resistance.
Breathing technique
Breathe correctly to maximize effectiveness:
- Breathe in as you prepare to lift.
- Exhale as you lift your arms and legs off the ground.