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Supermans

Superman

Level

Intermediate

Muscles:

Back extensors, Glutes, Hamstrings, and Core

Type of exercise

Anti-extension

How to

  1. Lie face down on the floor.   Your arms outstretched in front of you.
  2. Keeping your arms and legs straight (do not lock knees), Exhale as you lift both your arms and legs at the same time towards the ceiling about 4-5 inches.
  3. Think of forming a smiley face, bow or bowl with your body.
  4. Hold for several seconds
  5. Repeat

Benefits

Helps strengthen back extensors. A good counterpart to core exercises that focus on the abs such as sit-ups or leg raises.

Movement Pattern: Strength, Core
Avoid:
Other Options:
Be Safe: Superman can overload the spine
Contraindications If you degenerative disc disease the superman is generally not recommend. Done improperly it can overload the spine.