Superman exercise lying on the floor benefits. Superman Push-Ups: An Exercise That Will Change Your Workout Forever. Exercise technique

Exercise “Superman” for the spine: types and tips for beginners

The spinal column and back muscles are the axis of the entire human body, which experiences enormous stress not only during sports, but also in everyday life. As a result of such overload, various diseases of the musculoskeletal system often develop and disturbances in the functioning of other systems occur. Therefore, to prevent the occurrence of such health problems, it is necessary to regularly perform exercises that strengthen the spine and back muscles. This is exactly what the training movement called “Superman” refers to.

Exercise superman

Today you all have an amazing opportunity to meet yes, that very same Superman =)))

I admit, I love this exercise therapy exercise and sometimes do it at the end of a workout.

It perfectly develops and strengthens the lumbar region (back extensors).

Also, when performing the exercise, the work also includes:

biceps femoris (back of the thigh)
buttocks
shoulders
trapezoid
neck

Benefits and contraindications for fitness classes based on “Superman”

During fitness training, in which “Superman” is a mandatory element, you can put a high-quality load on the following muscle groups:

back extensor muscles;
abdominal muscles;
buttock muscles;
biceps femoris;
stabilizer muscles.

In addition to working out the target muscles, the benefits of fitness classes that include “Superman” are manifested in the following positive effects on the body:

the entire muscle corset is strengthened, the function of which is to fix the spinal column in a straight position;
posture improves;
tension in the spinal column and back decreases;
increases flexibility and endurance;
willpower develops;
the occurrence of back pain and the development of diseases caused by dysfunctions of the musculoskeletal system is prevented.

Despite the enormous benefits of the “Superman” exercise, before including it in your training program, you must consult with a medical specialist to ensure there are no contraindications, which include, for example, spinal hernia, pinched nerves, or displaced intervertebral discs. In addition, it is not recommended to conduct fitness training in the following cases:

during exacerbations of chronic diseases;
during acute pain syndrome of various etiologies;
in case of threat of miscarriage;
during a period of deterioration in health as a result of viral or infectious infection of the body.

Benefits of exercise

The biggest advantage of “Superman” is the lack of stress on the joints. It can be performed by athletes after injuries and people with chronic back diseases without fear. With daily exercises, after a month you will get a guaranteed result. In addition to improving your back and spine, you will receive pleasant bonuses in the form of toned buttocks and thighs. With it you can:

strengthen the spine and back muscles;
prevent the development of osteochondrosis ;
form an upright posture ;
strengthen cartilage tissue ;
relieve muscle spasms in the back and compression from the nerve roots;
restore the transmission of nerve impulses ;
remove the fat fold in the lower back and tighten the stomach .

Also, due to the increased flow of blood, yoga technique will help in the treatment of inflammatory diseases of the pelvic organs and alleviate the condition of PMS. In addition, it returns the anatomically correct position to the fascicular ring and restores neuro-reflex connections between organs.

Detailed technique for performing the exercise and its variations

To perform the “Superman” exercise in the classical technique, you need to consistently carry out a number of these simple actions:

Lie on your stomach, having first laid a thick blanket or a special fitness mat on the floor. Place your upper limbs in front of your face, clasping your fingers on your palms and pointing your hands forward. The legs, accordingly, need to be pulled back.
Inhale and lift both upper and lower limbs at the same time, without bending them at the elbows and knees.
Stay in this position for 2-3 seconds, continuing to breathe steadily during this period.
Exhaling, smoothly lower your arms and legs, returning to the starting position in the exercise.

In addition to the classic technique, there are several more variations of this training movement, which differ in the complexity of execution. Depending on your level of physical fitness, you can include the following “Superman” options in your fitness training program:

Take the starting position by lying on your stomach and stretching your arms and legs. Inhale and lift the opposite pair of limbs. Holding them suspended for 2 seconds, continue to breathe evenly, and then, as you exhale, lower your arm and leg to the floor and repeat the exercise, raising the other pair of limbs. For variety, you can lift not the opposite arm and leg, but the limbs located on one side of the body, for example, only the right arm and leg.
Lie on your stomach, stretch your upper limbs not forward, but along your body. While inhaling, raise your arms and lower limbs and fix the resulting pose for 2-4 seconds, without holding your breath during this period. Exhaling, return to the starting position. This option can be included in fitness classes for beginners.
Lying on your stomach on the floor, extend your limbs, as suggested by the initial pose of the standard technique. As you inhale, raise your limbs and, holding them suspended, swing them in a horizontal or, if desired, a vertical plane for several seconds. During this period you should not hold your breath. Feeling strong tension in the muscles, exhale and return to the starting position and repeat the exercise.
Get on your knees, lean on your straight arms, with your palms under your shoulders. Inhale deeply and extend the opposite pair of limbs. Stay in this position for a few seconds. Then lower your leg and arm and repeat the exercise, working in the same way with the other pair of limbs.
Put weighted cuffs on your hands, take a dumbbell or a gymnastic ball of small diameter and take the starting position, lying on your stomach and stretching your limbs. Inhale and lift your upper and lower torso at the same time. Fix your arms and legs on weight for 3-5 seconds. Exhaling, slowly lie down with your whole body on the floor. Repeat the exercise. To further increase the load, you can hold a ball or a thick book between your shins.

Back boat

The exercise has another name - “Superman”, as it looks like the flying pose of the famous comic book hero. Essentially, the “boat” is a hyperextension performed while lying on the floor. The amplitude of body movement in this case is much shorter, but the athlete gets the opportunity to strengthen the lumbar region and back extensor muscles without a special bench.

Advantages and disadvantages

The “Superman” exercise affects not only the lower back. The buttocks, hamstrings and a little deltoid get a payload. Working out the target muscles allows you to achieve the following positive aspects:

formation of beautiful posture;
lifting the buttocks and thighs;
improvement of blood circulation in the pelvic organs;
prevention of spinal curvature, stoop;
improving results in basic exercises;
relieving back pain;
recovery from injuries (in combination with other elements under the supervision of a doctor).

The disadvantage of the “boat” is that it is unsuitable for increasing muscle volume, in particular the buttocks. To give the gluteal muscles roundness, you need to perform basic exercises with weights (lunges, squats). The element in question will only help tighten and strengthen the fifth point.

There are practically no contraindications for the “boat”. Limitations may include spinal injuries and recovery periods after back surgery. It is necessary to consult your doctor to obtain permission to perform home exercises.

Technique

Before each performance of “Superman” for the back, we recommend warming up the lumbar region by rotating the pelvis in different directions:

Lie face down on the floor.
Stretch your arms forward and your legs back.
As you exhale, tighten your buttocks and lower back.
Raise your upper and lower limbs off the floor.
Hold the “Superman pose” for a couple of seconds, then, inhaling, smoothly lower to the starting position.

Recommendations:

Avoid inertial throwing of limbs.
Do not throw your head back sharply when rising.
When doing this, try to keep your arms and legs straight.
Training volume: 3 sets of 12–15 repetitions.

If you are a beginner athlete, try a simplified version of the “boat” for the back - with alternate lifting of opposite limbs. The technique is simple: first lift your left arm and right leg, then do the same with the opposite side of your body.

If you want to make the exercise more difficult, hold a fitness ball between your feet. This will create increased stress on the hips. You can also use sand weights by placing them on your wrists and ankles. Additional weight will increase tension in the lower back and buttocks.

Exercise “Boat”: Slim figure and toned stomach!

The “boat” is a universal movement that can make your figure slim and your posture ideal. To create a “fighting spirit” for classes, come up with some attractive incentive. And then just start doing the exercise. And don’t put it off “for later”!

The boat exercise for the back is loved by all those people who have been practicing it for a long time. This movement should be well known to fans of CrossFit and bodyflex. He has several other names - superman and swallow. It works well on the main muscle groups, giving at the same time a feeling of lightness and pleasant fatigue. Those who have just started practicing note that the exercise is quite difficult to perform, but gives a good effect. In reality, doing it according to all the rules in the initial stages is not so easy.

Technique for performing the boat exercise

In the classic version, the superman exercise lying on the floor, or simply “boat”, uses the muscles of the abs, hips, back and calves.

At the beginning, a warm-up is recommended, which can include any active movements to warm up the muscles.
Then you need exercises aimed at stretching the back muscles.

In the ranking of TOP 4 exercises for pain in the spine, “The boat takes 1st place.

How to do it correctly:

Lie on your back, stretch your arms parallel to your body.
Legs touch tightly.
At the same time, raise your straight legs and arms up, leaning on your buttocks.
We hold the maximum position for a few seconds, lower ourselves, lie on our back and relax for three counts.
We repeat the exercise three times to start. With each workout we increase the number of repetitions.

Watch the video for more details:

You can try different versions of the superman pose, depending on what kind of physical shape you are in.

Note! Don’t forget to control your breathing - tension as you exhale, relaxation as you inhale.

Superman: 10 different modifications

One of the advantages of Superman is the variety of execution options. You can always make this exercise easier or more difficult depending on your fitness level.

This version of the superman exercise is very useful for posture and getting rid of stoop.

If you find it difficult to perform superman with your arms extended forward, you can stretch them along your body. In this position, it will be easier for you to lift your body off the floor.

This version of the exercise will help you work out the rectus abdominis and oblique abdominal muscles even more effectively.

4. Superman with a dumbbell

For more advanced practitioners, you can perform superman with additional weight, for example, throwing a dumbbell behind your neck. To begin with, you can take a small weight of 1-2 kg. You can also perform superman with leg weights, in this case the lower part of the body will be pumped more intensely.

If you have a bench, comfortable chair or stool, then you can perform this version of the superman. For stability, place your feet against the wall.

If you have a fitball, then it is very effective and useful to perform back exercises on it.

The expander is one of the most useful exercises for the back. You can do the superman exercise with him too.

8. Superman with a fitness band for the buttocks

But if your goal is to work the muscles of the buttocks and the back of the thigh, then we recommend that you purchase a fitness elastic band. This is the most useful equipment for the muscles of the lower body.

Many thanks to the YouTube channels The Live fit girl and FitnessType for the gifs.

After doing the superman, you can relax your back muscles with the cat exercise, which involves bending and arching your back. Repeat this exercise slowly 10-15 times after performing the superman.

Benefits of performing superman

An ideal exercise to strengthen the muscles of the back and lower back
Strengthens the muscles and tendons of the lower back
Safe exercise with low risk of injury
Suitable even for beginners
Helps correct posture and get rid of slouching
Stretches the spine and is an excellent prevention of back and lower back pain
Allows you to strengthen your abdominal muscles and tighten your tummy
To complete this you will not need additional equipment
This is an exercise that has many modifications, so you can always diversify or complicate it

Want to feel stronger on long trips? You need to develop your key muscles.

Although experts still debate which muscles constitute the "core" muscles, almost all agree that increasing muscle strength by developing postural muscles reduces the risk of injury and increases your performance.

Isn't that great? Your core muscles are the foundation for all other muscles (that's why they are called "core" muscles). If these muscles are underdeveloped, it will be much more difficult for your body to withstand long hours on the bike.

In addition, strong core muscles will allow you to avoid unnecessary upper body movements, conserving more energy for pedaling.

Key muscles include the postural muscles, which include the muscles of the back, abdomen and hips. Exercises for key muscles are quite simple. Here are some basic exercises to get you started. These exercises can be done every day, but to begin with, it is better to train every other day to give your muscles time to recover. Perform just a few repetitions at first, but gradually increase the number.

At first, hold the plank and Superman pose for 20-30 seconds, and then gradually increase the time.

Hold for 30 seconds, then relax and repeat. Gradually increase the number of repetitions and time you hold the pose.

Hold for 30 seconds, relax and repeat. Gradually increase repetitions and time.

Lie face down. Raise one hand from the floor and hold it for 20-30 seconds. Lower it and raise your other hand. Then engage your legs.

Lie face down, straighten your arms in front of you. This is the starting position. As you exhale, simultaneously lift your arms, legs and chest off the floor, while straining your lower back as much as possible. Stay in this position for 2 seconds. As you inhale, slowly lower yourself to the starting position.

Reverse boat exercise

This option uses the muscles of the thighs, back, abs, gluteus maximus and gastrocnemius. In general, this option is very similar to the usual “Hyperextension” lying on your stomach.

We lie down on our stomachs and relax. If your muscles are stiff, the exercise will not be possible.
We stretch our arms forward, keep our legs together.
As we exhale, we raise our legs and arms, lifting them off the floor, trying to bend as much as possible. Important! We keep our legs and arms straight - they should not be bent at the knees or elbows.
We hold this position for a few seconds, and while inhaling, lie down on our stomach. We rest for a few seconds. Breathing is free.
We repeat from three to seven times - depending on your physical form.

How long should you hold the boat pose? Start with a few seconds and, over time, work your way up to 20-30 seconds at a time.

Learn more from the video:

If you don’t manage to bend very much the first time, that’s okay. It is enough if, to begin with, you simply lift your feet and palms off the floor. Each time you will be able to perform this exercise much better, as the muscles will be stretched and the hip and shoulder joints will be developed.

Important! Take a break between exercises. This is necessary so that the muscles can relax and the tension-relaxation connection is not disrupted. Otherwise, instead of benefit, you may get muscle spasm. When you get used to this load, the rest time between exercises can be reduced and done at a fairly high pace.

Tree Pose (Vrksasana)

Tree pose will strengthen your legs, inner thighs and tone your abdominal muscles. In addition, it will help you get rid of stress and anxiety.

Stand up straight and place your palms at your heart.
Shift your body weight to your right leg.
Place the foot of your left foot on the inner thigh of your right.
Inhale and extend your arms above your head.
In this position, continue to breathe deeply, tighten your abdominal muscles and try to stretch your spine as much as possible with each exhalation.
Wait a minute.
Gradually return to the starting position.
Then repeat the same on the other leg.

Boat in a storm

If you are in good physical shape, then you will most likely succeed in the exercise the first time. If you have not often paid attention to physical education, then you will have to master the technique over a certain period of time. But then the exercise will become one of your favorites.

Let's start mastering it:

We lie on our stomach, stretch our arms along the body, legs together.
We bend our legs at the knees, reach for our feet with our hands and cover them with our palms.
We bend as much as possible and begin to slowly sway forward and back. We maintain balance and don’t fall over on our side. We lower our legs and arms and lie on our stomach. We rest for a few seconds and repeat the exercise several times.

The muscles involved in this exercise are the same as in the previous one.

Important! Breathing should be free when performing superman. You cannot hold your breath, as this is harmful to the cardiovascular system. Before performing the “storm boat”, you can try other, easier to perform variations of this exercise, for example, “reverse boat”.

Side variety

This variation works the spinalis dorsi, longissimus dorsi, lumbar and pectoral muscles.

We lie on our side, leaning on our hand, with our other hand we take ourselves by the back of our head, and with our legs we stretch down.
Raise your legs above the floor and hold for a few seconds. We rely on the lateral surface of the pelvis and the lateral part of the thoracic region.
We lower our legs and roll over to the other side.
We repeat, to begin with, up to seven times, gradually increasing the number of repetitions.

How to do the “Boat” (Superman) exercise correctly for the back, benefits and 4 varieties

The boat exercise for the back is loved by all those people who have been practicing it for a long time. This movement should be well known to fans of CrossFit and bodyflex. She has several other names - superman and swallow.

It works well on the main muscle groups, giving at the same time a feeling of lightness and pleasant fatigue . Those who have just started doing it note that the exercise is quite difficult to perform, but gives a good effect.

In reality, doing it according to all the rules in the initial stages is not so easy. This movement is easy for those who are in good physical shape. Those who have recently started practicing it should try to follow all the necessary recommendations when performing it in order to quickly master it and get the desired result - a slim figure and a toned stomach.

Boat or “Superman” - how to do an exercise for the back and variations for the abs

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

Back boat
Advantages and disadvantages
Technique
Abs boat
Advantages and disadvantages
Technique
Side boat

The core muscles - the lower back, abs, buttocks, back and sides of the thighs - are the basis of the athlete's muscular frame, and therefore deserve a good workout. Let's look at the boat exercise for the back and the reverse version for the abs. The elements will help you work out the muscles of the central part of the body at home.

The benefits of this movement - 9 facts

This movement uses a huge variety of different muscle groups. What muscles work:

It also has many positive properties:

Formation of ideal posture . Correct posture is not only aesthetically important, but also contributes to the anatomically correct location of the internal organs. Although the “Cat” movement for the spine is more effective for posture;
Strengthening the corset muscles . Promotes the formation of the correct position of the spinal column, the prevention of osteochondrosis and other diseases of the spine;
Development, first of all, of the joints of the spine, as well as the shoulder and hip joints . Stimulating the production of joint fluid and strengthening the cartilage layer.
Improving blood flow in internal organs and tissues;
Restoration of the disturbed muscle tension-relaxation process . Due to pain and spasms in the back muscles, this process is disrupted, and it can be difficult for the muscles to relax even at rest;
Favorable effect on various body systems - the vascular system, the digestive system and others;
Restoration of disrupted nerve impulses . Superman helps relieve muscle spasms, release nerve roots and restore normal organ function;
This movement is included by therapeutic gymnastics instructors in exercises for the treatment of various spinal curvatures and osteochondrosis. In this case, it is necessary to contact a doctor to clarify the nuances of performing a swallow, since with varying degrees of curvature, the types of loads and their quantity are individually selected for each patient.
This movement also helps remove fat from the lower back. For 5 reasons for fat in this area, see our website.

Technique for performing the boat exercise

In the classic version, the superman exercise lying on the floor, or simply “boat”, uses the muscles of the abs, hips, back and calves. At the beginning, a warm-up is recommended, which can include any active movements to warm up the muscles. Then you need exercises aimed at stretching the back muscles.

How to do it correctly:

Lie on your back, stretch your arms parallel to your body.
Legs touch tightly.
At the same time, raise your straight legs and arms up, leaning on your buttocks.
We hold the maximum position for a few seconds, lower ourselves, lie on our back and relax for three counts.
We repeat the exercise three times to start. With each workout we increase the number of repetitions.

Watch the video for more details:

You can try different versions of the superman pose, depending on what kind of physical shape you are in.

Note! Don’t forget to control your breathing - tension as you exhale, relaxation as you inhale.

Reverse boat exercise

This option uses the muscles of the thighs, back, abs, gluteus maximus and gastrocnemius. In general, this option is very similar to the usual “Hyperextension” lying on your stomach.

We lie down on our stomachs and relax. If your muscles are stiff, the exercise will not be possible.
We stretch our arms forward, keep our legs together.
As we exhale, we raise our legs and arms, lifting them off the floor, trying to bend as much as possible. Important! We keep our legs and arms straight - they should not be bent at the knees or elbows.
We hold this position for a few seconds, and while inhaling, lie down on our stomach. We rest for a few seconds. Breathing is free.
We repeat from three to seven times - depending on your physical form.

How long should you hold the boat pose? Start with a few seconds and, over time, work your way up to 20-30 seconds at a time.

Learn more from the video:

If you don’t manage to bend very much the first time, that’s okay. It is enough if, to begin with, you simply lift your feet and palms off the floor . Each time you will be able to perform this exercise much better, as the muscles will be stretched and the hip and shoulder joints will be developed.

How to make the exercise even more effective?

To get the maximum benefit from the exercise, it is recommended to adhere to the following rules.

Slow, controlled execution

Try to perform the element slowly at each stage. At an intense pace, you can injure the spinal muscles, especially if they are weak. In addition, it is slow execution that gives the greatest effect. This is the only way the muscles will develop and become stronger.

Correct technique

The end point of the climb should be as high as possible. There is no need to tilt your head back. The neck and spine should form a single line. The outer thigh should be on the floor and the lower back should be tense.

Maintaining breathing technique

Proper breathing helps the body cope better with stress, making training even more effective. Lifting should always be accompanied by exhalation, lowering by inhaling.

Number of repetitions

For maximum effect, it is recommended to do three to five sets of fifteen to twenty repetitions. After each set, stretch your back from the cat position.

Side variety

This variation works the spinalis dorsi, longissimus dorsi, lumbar and pectoral muscles.

We lie on our side, leaning on our hand, with our other hand we take ourselves by the back of our head, and with our legs we stretch down.
Raise your legs above the floor and hold for a few seconds. We rely on the lateral surface of the pelvis and the lateral part of the thoracic region.
We lower our legs and roll over to the other side.
We repeat, to begin with, up to seven times, gradually increasing the number of repetitions.

Pause for a few seconds between rolling over to the other side.

For beginners, the rest time between repetitions of the exercise can be increased to thirty seconds. This is necessary so that the muscles can fully relax. As you adapt, you can gradually increase the total number of exercises and reduce periods of muscle relaxation. Control your balance position, do not roll onto your back or stomach .

Note! Don't hold your breath, breathe freely and measuredly.

The following complexes also showed high efficiency:

These exercises are used both in home exercises, and as part of a physical therapy complex, and in bodybuilding. The “boat” is a universal movement that can make your figure slim and your posture ideal. To create a “fighting spirit” for classes, come up with some attractive incentive. And then just start doing the exercise. And don’t put it off “for later”!

Exercise "SUPERMAN". Making your figure perfect in a short time

At first glance, the superman exercise lying on the floor seems quite simple. It will not be easy for an unprepared person; several muscle groups are involved.

After several sessions, the body will get used to the loads, and it will be easier to carry out the load. The exercise, when performed in a fairly simple manner, is effective for strengthening the abs, buttock muscles, and back.

Strong abs are every person’s dream; Superman will help you achieve this in a short period of time. It is recommended to include the complex in home, independent exercises, because from a safety point of view, it is much easier on the back than other types of exercises with a barbell or exercise equipment.

The whole secret is this: the load on the intervertebral discs is much lower than when performing other types of exercises, therefore, injuries are practically eliminated.

At home, without having dumbbells or auxiliary devices, by doing this exercise you can make the tendons and muscles of the lower back stronger, get a sculpted, beautiful back, and perfect your abdominal muscles. When performing superman, the trainee uses the following types of muscles:

Gluteus maximus
Double-headed
Semitendinosus
Extensor spinae
Press the abdomen
Semimembranosus muscles

By the way, if you want to lose weight you need to be able to run properly. Read about this and more HERE.

When you perform the superman exercise lying on the floor, you need to maintain a balance in the level of the abdomen, its muscles are strengthened, therefore, this exercise must be performed regularly in order to achieve your ideal weight.

Attention! This exercise is strictly contraindicated for women expecting a baby!

The main feature of the exercise is that there is no need to use special sports equipment; you only need a mat and a little free space to stretch out to your full height and begin to strengthen the muscles of the abs and back.

It is quite difficult for a beginner performing this complex; the load is enormous. To achieve the desired effect, you need to be able to use the technique and nuances of execution.

Superman exercise for back

There is a very simple exercise that allows you to strengthen your back muscles by simply lying on the floor. Among the advantages of this exercise, it can be noted that it is suitable even for beginner athletes, and also does not require any sports equipment. Although, if you wish, you can use a gymnastic mat, but it is not necessary. This exercise is called Superman.

Option to perform lying on the floor, on your stomach.

How to perform the superman exercise while lying on the floor

Starting position: lie with your stomach down, your abs should be very tense, arms extended forward, palms down, head slightly raised, look straight.
Raise your legs and arms up, trying to keep them as high as possible. Ideally, they should be parallel to the floor plane. Trainees should have a semblance of the image of a flying Superman.
The body must be held in this position for 3-5 seconds, then it must be taken to the starting position.
Perform four to five sets of 25-30 repetitions, this amount can provide an intense load on the muscles.

To enhance the effect of training with parts of the body raised up, it is allowed to rotate the body.

Video instructions on how to do the superman exercise

Follow the execution technique if you want to achieve quick results. For beginners who find it difficult to train, professionals give some useful tips:

When starting a lesson, take off your shoes, this will make it much easier for you.
Do not raise your arms when performing, keep them pressed to the floor, along the body, at least when practicing for the first time.
You can do Superman on one side, lifting, lowering the left side of the body, then the right.
If you notice pain in your lower back while doing this workout, limit yourself to just lifting the front of your body.
You can also perform the complex by lifting your right leg, left arm, then do the opposite

To increase the load while performing superman, you can actually strengthen the training many times over by holding small dumbbells and continue the exercise in this way; the result for the abdominal and back muscles is fantastic.

Well, our next article has come to an end! Thank you all for your attention) We also recommend reading the article on the topic - how to lose weight without dieting. In this article we talked about the most effective method for girls and women.

Superman: technique and performance features

If you want to strengthen your back muscles safely and effectively, then include the superman exercise in your training plan. This simple, but very high-quality exercise helps to work out the muscle corset, improve your figure, strengthen your lower back and eliminate slouching in the back. Most back exercises are very traumatic: for example, deadlifts can injure your back if performed incorrectly. Superman will not only not harm your health, but will also help stretch the spine, improve posture and strengthen the lumbar muscles as a preventive measure for lower back pain.

Superman exercise technique:

1. Lie on your stomach on the floor, face down, head slightly raised. Stretch your arms forward, palms facing the floor, try to stretch your whole body. This is the starting position.

2. As you exhale, lift your arms, chest and legs off the floor and slowly lift them as high as possible. The body should form a slight arch in the back, the whole body should be tense and taut. Try to raise your arms and legs as high as possible, to do this, engage your abdominal and buttock muscles. Do not throw your neck back; it should be an extension of your back. Stay in this position for 4-5 seconds.

3. As you inhale, slowly lower yourself to the floor to the starting position and relax a little. Perform 10-15 repetitions in 3-4 sets.

How to perform superman:

As you can see, the resulting position resembles a flying Superman, hence the name of this useful exercise for the back and lower back. In addition, due to the constant tension of the legs, there is a good load on the gluteal muscles and hamstrings. The Superman is a great exercise to work all the muscles in the back of your body. Superman is also a preparatory exercise for performing deadlifts - one of the most useful exercises for the back and buttocks, but requiring trained muscles to avoid injury.

Muscle work during superman

The purpose of performing the superman exercise is to work out the back and strengthen the spine, but in addition, during exercise, the muscles of the buttocks, back of the thigh and shoulder muscles are also included in the work.

So, when performing superman, the following muscles are involved:

spinal extensors
gluteus maximus muscle
hamstrings
stabilizer muscles
deltoids

You should not perform the exercise during acute or chronic back pain. You should also not perform Superman during pregnancy.

Superman for Beginners

Although the superman exercise seems simple at first glance, not everyone, even experienced practitioners, will be able to cope with it flawlessly. To perform well as a superman, you need to have a pumped-up muscle corset and strong lower back muscles. If you cannot yet perform superman with full amplitude and a large number of repetitions, then do not worry. This exercise has a simplified version that will prepare your muscles for a “full-fledged” superman.

How to perform superman for beginners? Lie on your stomach face down with your head off the floor. Stretch your arms forward. Raise your right arm and left leg as high as possible, hold for 4-5 seconds and then slowly lower them to the floor. Then raise your left arm and right leg as high as possible, hold for 4-5 seconds and then slowly lower them to the floor. Repeat 15 repetitions on each side, alternating between them. Perform 3 sets.