The Superman core workout is a moderate-intensity exercise of the lower back and core muscles by isolating the muscles as you lift your arms and legs off the floor. The name Superman comes from a training position that resembles the pose of Superman in flight. This exercise can be done correctly and safely because it is quite simple and only requires your body and the floor.
Part 1 of 2: Taking an Initial Stand
Step 1. Avoid things that cause injury
Make sure you have a healthy back before doing this exercise. If you've had a back injury, it's probably best not to do this exercise. At the very least, ask your doctor if this exercise is okay and should the load on the back be reduced by shortening the holding time of the position.
Step 2. Stretch and warm up
Stretching and warming up should be done thoroughly before starting the exercise to prevent injuries, such as muscle cramps. Before your workout you should warm up to relax your joints and increase blood flow to your muscles. Pay special attention to your back when stretching. To find out how to do a good back stretch, click here.
- A warm-up may consist of jumping up and down, jogging in place, or dynamic stretching.
- You should roll out a mat or carpet so that the body does not fall directly on the floor.
- You can also put a pillow or towel under your head to reduce the burden on your body that must be lifted.
Step 3. Get on your stomach
Start by prone on the floor. Place your arms straight at your sides.
Step 4. Extend your arms
Extend both arms in front of you. Keep your elbows slightly bent. Make sure your hands are stretched as far as you can while keeping your elbows bent and palms facing the floor.
Part 2 of 2: Doing Exercises
Step 1. Raise both hands and feet
Lift both legs and arms off the floor as if trying to fly. You have to keep your core muscles still. Try to lift your arms and legs at the same time to get effective results.
If you have trouble lifting your arms and legs, you can alternate lifting your legs and arms one at a time. In other words, raise your right hand and left leg, then continue with the opposite arm and leg. To work all the muscles in your back, you need to alternate between lifting your arms and legs
Step 2. Use your back muscles
It's a good idea to lift your chest off the floor using your back muscles to keep your arms and legs elevated. Lift your chest until your head is up 20 cm off the floor. Thus, the lower back muscles will be stronger and more flexible because they are trained.
Step 3. Hold your position
Hold this position for 1 minute or 2-5 seconds per set, depending on how much exercise you want to do. Keep your body in a rigid position and don't relax your muscles. Hold this position when the lower back muscles are under the greatest load.
Step 4. Release
After being held for a predetermined amount of time, release your position. You should relax all your muscles. Thus, the muscles will be rested and prepared for the next set.
Step 5. Repeat
Repeat this lifting and releasing process. You should do at least three sets if the position is held for one minute. If you hold the position for 2-5 seconds, repeat the process for another 10 minutes.
Step 6. Try doing the advanced version
To make the exercise more challenging, try lifting your right leg and arm at the same time. Hold, then switch to the opposite leg and arm. This method will work certain muscle groups on the sides of your back.
Step 7. Do the exercises consistently
To see and feel the results of your workout, do 3 sets of exercises, 3 days a week for 6 weeks. For faster results, increase the number of sets or workout times per week, and include other core exercises to work more muscles.
This exercise will increase the strength and flexibility of the muscles in your lower back and core muscles
- The back can be injured if the exercise is done incorrectly. Never raise your head more than 20-30 cm. Stop the exercise if your back hurts.
- People with weak backs should not do this exercise unless authorized by a doctor.