How to do the "Superman" exercise for the core

Table of contents:

How to do the "Superman" exercise for the core
How to do the "Superman" exercise for the core
Anonim

This medium-intensity exercise strengthens your lower back and core muscles, isolating them as you lift your shoulders off the floor.

Steps

Part 1 of 4: Assume the Starting Position

Perform the Superman Core Exercise Step 1
Perform the Superman Core Exercise Step 1

Step 1. Lie on the ground face down

Perform the Superman Core Exercise Step 2
Perform the Superman Core Exercise Step 2

Step 2. Extend your arms forward, keeping your elbows slightly bent

Part 2 of 4: Perform the Exercise

Perform the Superman Core Exercise Step 3
Perform the Superman Core Exercise Step 3

Step 1. Use your lower back muscles to lift your chest off the ground

Keep your neck and arms aligned with your spine. Be very careful when doing this exercise. Don't lift your chest and legs at the same time - if you did, you would be exerting extreme effort with the back discs. Likewise, do not raise your head more than 20cm.

Part 3 of 4: Advanced Version

Perform the Superman Core Exercise Step 4
Perform the Superman Core Exercise Step 4

Step 1. To make this exercise more challenging, extend your arms so that your hands are above your head (instead of facing you)

Part 4 of 4: Frequency

Step 1. Hold the position of this exercise for one minute per set

Then, take a minute's break. Repeat until you have completed three sets. Alternatively, you can hold the position for a second, rest for a second, and repeat. If you prefer to train this way, aim for 20 reps per set.

Step 2. To start seeing and feeling results, try to do 3 sets three days a week for 6 weeks

For faster results, increase the number of sets per week.

Advice

  • The benefits of this exercise are an increase in strength and flexibility in the lower back and core muscles.
  • To reduce the difficulty of this exercise, you can hold the position for a shorter time. You can also hold a pillow or towel under your head to decrease the lift height.

Warnings

  • If you perform this exercise incorrectly you could suffer from lower back injuries. Be very careful not to lift your legs as you lift your head, and not to lift your head more than 20-30cm. Stop exercising if you experience lower back pain.
  • People with back problems should be careful when doing this exercise.

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