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SUPERMAN

Posterior Chain

The Superman exercise is a simple yet effective way to strengthen the lower back, glutes, and shoulders. Often included in core workout routines, this exercise mimics the flying posture of the iconic superhero, hence its name. It’s a bodyweight exercise that can be performed without any equipment, making it accessible and easy to incorporate into your fitness regimen.

 CALISTHENICS 

 

Dead Bug

​Push-up​

Pull-up

Front Plank​

Bird Dog

Leg Raise

Tricep Dips

Squat

Superman

Lunge

​Calf Raise

Bridge

Reverse Plank

Crunches​​​

SUPERMAN
 Benefits of the Superman Exercise


  1. Lower Back Strength:
    The Superman exercise targets the lower back muscles, helping to build strength and support spinal health.

  2. Glute Engagement:
    By lifting the legs during the movement, the glutes are actively engaged, promoting muscle development and tone.

  3. Improved Posture:
    Strengthening the back and core muscles contributes to better posture and alignment.

  4. Core Stability:
    The exercise demands core engagement to maintain proper form, enhancing overall stability and balance.

How to Perform a Superman Exercise


  1. Starting Position: Lie face down on a mat with your arms extended in front of you and legs straight.
    Keep your neck in a neutral position by looking down at the floor.

  2. Lifting Phase: Inhale deeply, then exhale as you simultaneously lift your arms, chest, and legs off the floor.
    Aim to raise them as high as comfortably possible without straining your back.

  3. Hold Phase: Hold the top position for a few seconds, squeezing your glutes and back muscles.

  4. Lowering Phase: Inhale as you slowly lower your arms, chest, and legs back to the starting position with control.

  5. Repetitions: Perform 10-15 repetitions, gradually increasing as your strength improves.

Variations and Progressions


  1. Alternating Superman:
    Lift one arm and the opposite leg at the same time, then alternate sides to focus on balance and coordination.

  2. Weighted Superman:
    Hold light weights in your hands to increase resistance and enhance upper body engagement.

  3. Superman with Pause:
    Hold the top position for a longer duration to increase the challenge and muscle endurance.

  4. Resistance Band Superman:
    Use a resistance band looped around your feet and held in your hands to add tension and boost intensity.

LEVEL 1: Cobra Exercise
(Raise the upper body and hold the position for 10 seconds)

LEVEL 2: Raise Upper Body And Pass The Ball.

LEVEL 3: Regula Superman
(Raise both, lower and upper body at the same time).

Common Mistakes to Avoid


  • Hyperextending the Back:
    Avoid arching your back excessively to prevent strain or injury.

  • Lifting the Head:
    Keep your head aligned with your spine to avoid neck strain.

  • Rushed Movements:
    Focus on slow, controlled movements to ensure muscle engagement.

The Superman exercise is an excellent addition to any workout routine, focusing on strengthening the lower back, glutes, and core. Its simplicity and effectiveness make it suitable for individuals of all fitness levels, and with various modifications available, it can be adapted to meet specific fitness goals. Incorporate the Superman exercise into your routine to support a healthy back, improve posture, and enhance overall core stability.

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