Superman Exercise For Lower Back – Guide, Tips & Video

Superman Exercise Post

In this article, you will learn how to do superman exercise, tips, benefits and step wise instructions with video on how to do superman exercise correctly. 

The Superman exercise is an effective way to strengthen your lower back, provide stronger core & tone up your glutes. You can do this exercise a few times a week to gain lower back strength, improve your posture and reduce the risk of back pain.

Superman Exercise Benefits

As you age, your backbone structure degenerates. Moreover, these days’ desk jobs & sedentary lifestyles increase the risk of back pains. Even the people who are otherwise active and workout, they mostly neglect their lower back & do only the exercises to showcase their bodies.

The superman exercise not only strengthens the lower back, but also supports and stabilizes your spine. So, it can help prevent and reduce back pain.  

And the best part is that you don’t need any equipment to do this exercise.

How To Do Superman Exercise?

Start Position: Lie face down, straight on your stomach or on an exercise mat. Extend your arms overhead in front of you so that your biceps are alongside your ears. Bring your legs together & extend them straight. Keep your neck in a neutral position. This is the starting position.

Movement: While keeping the arms & legs straight (but not locked), lift your arms, chest & legs up toward the ceiling at the same time, as much as you can. Hold at the top of the exercise for about 5 counts. Slowly lower down back to the starting position while inhaling. This completes one rep. Repeat for the desired number of reps.

Super Man Lower Back Exercise Technique & Tips

(i) Perform this exercise in slow and controlled movements.

(ii) Exhale as you lift your arms and legs up & inhale on the way down. While holding at the top, continue to breath normally.

(iii) Keep your neck neutral, in line with your spine.

(iv) While doing this exercise, focus on your back muscles. At the top position squeeze your lower back to maximize this exercise benefits.

(v) When you are holding the contracted position at the top, you should appear as the superman when he is flying.

Watch this video to learn Superman Exercise correct form and proper technique to do it:

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