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Superman is an exercise that strengthens the muscles on your back side, especially your low back. It also helps strengthen and core muscles and teaches your body to stabilize. During this exercise you learn how to pull the muscles of the core in so tightly that you are stable in the middle despite the fact that your arms and legs are lifting up and down.
If you learn how to do Superman you will likely feel sore in your lower back the next day. Don’t be concerned. The lower back muscles are underused in our workout life. It is important that strengthening your core includes not just your abdominals, but also your lower back.
However, during this exercise it is important to pull your abdominals in for stability.
Back pain is a big problem in the United States. According to the Mayo Clinic back pain is one of the most common reasons people go to the doctor or miss work and a leading cause of disability worldwide.
Working on core strength and strengthening the muscles of the lower back is important to help lessen the chance that back pain will interrupt your life. Superman is one of those strengthening exercises!
Place yourself face down on the mat for this exercise. You will end up lifting your hands and feet off the floor using the strength of the back. Remember not to crane your neck or lift your chin. Keep your neck in line with the rest of your spine and lift from your heart instead.
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Superman Exercise Instructions
1) Lie down on stomach with arms and legs long. Draw abdominals up and away from the mat and pull shoulders down away from ears.
2) Squeeze abs, back muscles and glutes to lift arms and legs off the mat. Release to start position with control.
What Muscles Does Superman Work?
Superman strengthens your entire core specifically targeting your back extensors. With nearly 80% of the U.S. population reporting some type of back pain during their life, it is critical to maintain a strong core and back for the health of your entire body. Superman is a great way to do this!
Benefits of Superman
There are many reasons you should incorporate superman into your workouts. Here are just a few:
Strengthens Lower Back
Superman is definitely a way to strengthen your low back. The motion of superman activates the muscles of the lower back and keeps them pulled in and working to get stronger.
Strengthens Glutes
Superman focuses on your lower back and core, but it is also a strength move for your glutes. Tighten your glutes as you perform superman and keep them pulled tight the entire time.
Improves Core Strength and Stability
Superman is definitely a way to strengthen your low back. Superman is a great core move! It targets your hips, core and all stabilizer muscles. It challenges your entire center by requiring these stabilizers to activate and work.
How Many Calories Does Superman Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at higher intensity.
Superman is not meant to be a big calorie burning exercise. Of course, you will burn calories while holding a superman. However, focus more on the results of a strong core and back.
Other Exercises Similar to Superman
If you like the superman and the results you get from it, here are a few more exercises you might want to try.
