Superman Exercise
What is Superman Exercise?
The Superman Exercise is a simple and effective bodyweight movement that targets the lower back, glutes, and hamstrings. It is named for its resemblance to Superman’s iconic flying pose. This exercise helps strengthen the posterior chain muscles, improve spinal stability, and enhance overall posture.
To make sure you’re working the right muscles without injuring yourself, you might be wondering how to do it correctly and safely.
Adding this exercise to your workout regimen will undoubtedly give you an extremely strong core, even though you might not become a superhero.
- The Superman exercise is the most effective for strengthening the lower back.
- Another name for this exercise is the dorsal lift.
- Your glutes, hamstrings, shoulder girdles, neck extensors, and back extensors will all be strengthened by this excellent exercise.
- The Supermen exercise is a floor workout in which you simultaneously raise your arms and legs off the ground.
- An excellent back extension exercise for easing back pain is this one.
Which muscles are used in Superman exercise?
- Erector spinae
- Latissimus dorsi
- Gluteus maximus
- Gluteus medius
- Hamstrings
- Abdominals muscle
- Deltoids
What are the Health benefits of Superman exercise?
The Superman workout has numerous advantages, such as:
- Spinal support. Your spine is supported by the erector spinae muscles, which are strengthened by this exercise.
- Weight Loss:
- Boosts calorie burn by engaging multiple muscle groups.
- Supports a stronger core and better posture, aiding in more effective workouts.
- Posture. Strong back muscles can help avoid postural deviations like kyphosis, or “hunchback,” which can cause discomfort and bad posture.
- Injury prevention. Reducing strain on your lower back, which over time may cause pain or damage, requires a strong core.
- Stronger legs and buttocks. The Superman strengthens not just your core but also your hamstrings and glutes.
- Accessibility. Just your body and the floor are needed for this exercise; no further equipment is needed. Because of this, it’s an affordable exercise for everyone.
Other benefits of Superman exercise:
- Tones your Back extension exercise
- Keeps your back flexible
- Improves blood circulation
- Strengthens your core muscle
- Decrease back pain
- Degenerative disk disease
- Muscle strains
- Nerve pain
How to do the Superman exercise?
- With your arms and legs outstretched and your forehead resting on the mat, lie face down on a yoga mat.
- Slowly raise your arms, body, and legs to the ceiling as high as you can comfortably reach.
- Maintain this posture while looking at the floor to maintain a neutral neck position.
- As you maintain this position, concentrate on tightening your butt and back muscles.
- Return to the beginning position by letting your body relax.
- You may notice that your arm, hip, and back muscles are working as you complete each repetition.
Superman Exercise Video:
When you perform the Superman exercise, what happens to your back?
- The Superman exercise is designed to help you strengthen and stabilize your hip and lumbar extensors. This exercise is also beneficial for strengthening and stabilizing the muscles in your pectoral arch and upper back.
- Your entire spine is put into an extension position during this back extension workout. Your front thigh muscles, such as the quadriceps femoris, will also stretch along with your anterior thorax.
- It will fortify your broader, world-skeletal muscular system, including your gluteal muscles (the enormous muscles that make up your butt) and paraspinal muscles (the muscles that go up and down in tandem with your spine).
- Activity with pain is the most important thing to avoid when performing this or any other activity, particularly if you have a recent or acute back injury.
- Extension-bias workouts, such as this Superman stance exercise, may exacerbate certain pain and injuries. Since this exercise may aggravate your symptoms, start slowly and work your way up.
- Stop performing this exercise and see your local physiotherapist or healthcare professional if you have any tingling, numbness, or back or leg pain (radicular pain).
What are the variations in the Superman pose exercise?
- Exercise for the Superman position using just one arm and one leg
- Superman pose exercise with arms only
- Superman pose exercise with Legs Only
- Exercise for Superman Pose with Alternating Arm and Leg
- Superman works in the quadrupled position with alternating arms and legs
- To make this workout easier for beginners, we suggest doing it sequentially.
- Raising both arms and legs simultaneously off the ground is too challenging. Therefore, there are a few simple approaches to doing this activity. Below is an explanation of this.
- Don’t move too quickly or make jerky movements. To maximize the benefits of the workout and prevent injury, keep your movements smooth, calm, and controlled. Additionally, you might wish to start with your tummy slightly flexed by placing one or two pillows underneath it.
1. Exercise for Superman position using just one arm and one leg:
Arm only:
- Stretch your arm out in front of you after assuming a prone laying position, which involves reclining on your stomach.
- Inhale deeply, then raise your head and one arm gradually. Attempt to extend your upper body upward and maintain this posture for six to seven seconds.
- To keep this posture, try using your pelvic floor and core muscles.
- After that, gradually go back to your typical prone position.
- Start by performing this exercise three to five times, then progressively increase the number of repetitions.
- Two or three times a day, do this exercise.
Leg only:
- Position yourself prone, or on your stomach.
- Take a deep breath in, then slowly elevate one leg. Try to stretch your lower body upward and hold this position for 6–7 seconds.
- To maintain this position, try to engage your core and pelvic floor muscles.
- Then slowly return to the typical prone position.
- When you start, repeat this exercise 3 to 5 times and progressively increase the reps.
- Do Two or three times a day.
2. Superman pose exercise with arms only:
- Stretch your arm out in front of you after assuming a prone laying position, which involves reclining on your stomach.
- Inhale deeply, then raise your head and both arms simultaneously and slowly. Attempt to extend your body upward and maintain this posture for six to seven seconds.
- To keep this posture, try using your pelvic floor and core muscles.
- After that, gradually go back to your typical prone position.
- Start by performing this exercise three to five times, then progressively increase the number of repetitions.
- Do this exercise twice or three times each day.
3. Superman pose exercise with Legs Only:
- Stretch your arm out in front of you after assuming a prone laying position, which involves reclining on your stomach.
- Inhale deeply, then slowly raise both legs simultaneously. For six to seven seconds, try to extend both of your legs upward.
- To keep this posture, try using your pelvic floor and core muscles.
- After that, gradually go back to your typical prone position.
- Start by performing this exercise three to five times, then progressively increase the number of repetitions.
- Do this workout two or three times a day.
- Raising the arms and legs off the ground simultaneously, just the legs, just the arms, just one leg, or just one arm is challenging.
4. Exercise for Superman Pose with Alternating Arm and Leg:
- Stretch your arm out in front of you after assuming a prone laying position, which involves reclining on your stomach.
- Inhale deeply, then slowly raise your head, arms, and legs simultaneously. Attempt to extend your body upward and maintain this posture for six to seven seconds.
- To keep this posture, try using your pelvic floor and core muscles.
- then gradually go back to your typical prone position.
- Start by performing this exercise three to five times, then progressively increase the number of repetitions.
- Two or four times a day, perform this exercise.
- This exercise is primarily performed in quadrupedal alternating arm-leg posture, however, it can also be performed in Superman pose.
5. Superman workout in the quadrupled position with alternating arms and legs:
- Start on your hands and knees, maintain a straight neck, and place your eyes on the floor to form a quadruped stance. After that, put your arm out in front of you. Inhale deeply, then slowly raise your head, arms, and legs simultaneously. Attempt to extend your body upward and maintain this posture for six to seven seconds.
- To keep this posture, try using your pelvic floor and core muscles.
- After that, gradually get back to your typical quadrupedal position.
- Start by performing this exercise three to five times, then progressively increase the number of repetitions.
- Use a different arm or leg to perform this exercise.
- Perform this workout two to four times every day.
- This exercise is also known as the kneeling Superman exercise.
What is a Common Mistake you can’t make while Superman exercises?
Although most people may safely use Superman, to properly target your muscles and avoid damage, steer clear of these typical mistakes:
- Moving too quickly. This is meant to be a deliberate, leisurely move. Before lowering, make sure you raise your limbs gradually and maintain the position for at least two to three seconds.
- Not breathing. Breathing is crucial for stabilizing your core and supplying oxygen to your muscles during the entire exercise. Try breathing as you ascend and drop.
- Looking up. This overstresses your upper back and neck. Instead, keep your neck neutral and your chin slightly tucked in.
- Hyperextending your lower back. Although this exercise requires a back extension, don’t go overboard. Keep your core muscles engaged, aim to raise through your thoracic spine, and raise your arms and legs no higher than 6 inches (15.3 cm) off the ground.
- Pointing your toes. Plantar flexion, or pointing your toes, is appealing, but it overworks your legs instead of your back. Rather, maintain a neutral or slightly pointed-toe stance.
- Bending your knees. Maintain a straight posture while concentrating on using your glutes, core, and back.
- Overextending your arms and legs. Your lower back may experience undue tension if you extend your arms and legs excessively. Keep your elbows and knees slightly bent as you raise and drop your arms and legs.
- Exercising on a hard surface. To prevent hip injuries or bruises, it is advisable to work out on a yoga mat or a soft surface like a carpet.
Here are some guidelines for ensuring the safety of the Superman exercise:
- Superman posture exercises don’t carry a high risk of injury, but if you want to maximize their advantages, you should perform them with proper form and avoid these typical blunders.
- Throughout the Superman movement, try to keep your chin tucked in. In other words, keep your neck neutral and avoid straining it by gazing forward. If you keep your eyes on the floor, you will reduce the strain on your neck.
- Throughout the activity, you must breathe normally and refrain from holding your breath. This is one of those things that everyone does initially, but during the activity, strive to breathe normally.
- Maintain a slight flexion in your elbows. Keep your arms slightly bent when you raise them rather than locking your forearm. Do not raise your legs too high to overextend your spine. When raising your arms and legs, try not to put too much strain on your spine. Our goal is for your arms and legs to be approximately the same height off the ground.
When should you not perform the Superman pose?
- Chronic spinal injury
- If you experience any tingling or soreness in your legs,
- Acute injury.
- Recent surgery
- if exercise painful
- Lumbar spondylolisthesis where exercise is not recommended.
- if you are advised not to exercise (there are certain disorders relating to back pain where extension exercises would make your pain worse).
FAQs
What are the disadvantages of the Superman exercise?
During the activity, participants raise both their arms and legs simultaneously while lying on their stomachs with their arms outstretched overhead. Although it was put in place to help avoid back problems, most people may find that it puts excessive strain on their neck, low back, and spine.
How long should I hold a Superman?
Standing superman
Lifting it until it is parallel to the floor is the ideal. For five seconds, hold this position.
Does Superman’s pose increase testosterone?
Expansive postures may raise testosterone levels, the hormone of confidence, and lower cortisol levels, the hormone of stress, according to research. Thus, you are literally increasing your self-confidence and lowering your stress levels by maintaining the Superman pose for just two minutes every day.
How many Superman exercises are there?
Start with two to three sets of ten to fifteen repetitions for the Superman exercise. Your ability to sustain proper technique throughout will determine the sets and repetitions you choose. 1. Place your arms over your head and your legs straight while lying facedown on an exercise mat.
References:
- Cpt, K. D. M. R. (2023, April 12). Try the Superman Exercise to Stand Tall and Proud. Healthline. https://www.healthline.com/health/fitness/superman-exercise#common-errors
- Superman Exercise. (n.d.). [Video]. Hingehealth. https://www.hingehealth.com/resources/articles/superman-exercise/
- Physiotherapist, N. P.-. (2023a, November 11). Superman Pose: Back Extension Exercise – Mobile Physio. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/superman-pose-back-extension-exercise/