- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.
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Review: Superman
Jul 17, 2016 2:20 PM: This exercise WILL NOT strengthen your back, period. On the other hand, it WILL harm your spines. Look up "Why Superman Needs to Be Stopped" by Lori Duncan and avoid this at all costs.
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Review: Superman
Feb 22, 2015 2:57 AM: this isn't a stretching excercise but a strenght one.
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Review: Superman
Jul 4, 2014 10:06 AM: How do you save exercises?
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Review: Superman
Feb 3, 2014 3:59 PM: I feel better now :)
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Tip: Superman
May 27, 2013 3:25 PM: I just recovered from a sciatic nerve injury, this is one of the exercises that I would do twice a day. You could also put your arms at shoulder level (sky diver position) in case you can't extend your arms out.
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Tip: Superman
May 27, 2013 3:25 PM: I just recovered from a sciatic nerve injury, this is one of the exercises that I would do twice a day. You could also put your arms at shoulder level (sky diver position) in case you can't extend your arms out.
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Review: Superman
Apr 13, 2013 5:15 AM: simple and effective
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Review: Superman
Jul 16, 2012 1:44 AM: this is awesome, i love it.
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Tip: Superman
Jun 25, 2011 10:14 AM: It's a good lower back exercise but i wouldn't recommend it to people who regularly tend to have back injuries.
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Tip: Superman
Feb 24, 2011 3:43 PM: i like them we use to do them alot in wresting. very good to superset with planks