How to do superman exercise? Tips, benefits and modifications

Superman exercise (Image via Pexels/Keiji Yoshiki)

The superman exercise can be one of the best additions to your workout and is good for people of all fitness levels. This exercise works the abdominals, hamstrings, glutes, and lower back muscles.

It's a simple exercise that can be done without any equipment and works the core muscles without straining the posterior chain. In this article, we will discuss everything about the Superman exercise, including the technique to do it, benefits, and modifications.

How to do superman workout?

Push-ups with weights (Image via Pexels/Krzysztof Biernat)

Here're the instructions that you should follow to do the Superman exercise correctly and reap the maximum benefits:

Start by laying down on the ground in a prone position, which means the stomach presses onto the ground.
Keep your hands extended in front of you and the legs straightened to the back.
Your head should be in a neutral position before you slowly start raising your legs and arms a few inches off the ground and feel the lower back muscles contracting.
Make sure that the muscles between the shoulder blades, core muscles, and glutes are engaged simultaneously.
To contract the abdominal muscles, slightly raise your belly button off the ground.
Stay in this position for about 2-3 seconds. Make sure to keep your breathing even throughout the movement.
Slowly lower your belly, legs, and arms back to the ground. Repeat.

You should only lift your body as much as you feel comfortable, rather than hyperextending the neck and head, which can cause discomfort or pain in your muscles.

Benefits of superman exercise

The superman might feel like a simple exercise, but when done correctly, this exercise can provide you with numerous benefits. These include:

#1 Better Spinal Support

This exercise helps in strengthening the erector spinae muscles, which helps in supporting spinal health. That helps in preventing lower back injuries and enhancing the functional movement of the body.

#2 Improved Posture

The Superman exercise helps build strong back muscles, which improve body posture. That's because stronger back muscles help prevent a rounded back or spine, which can lead to discomfort or poor posture.

#3 Stronger Lower Body

This exercise also helps you get a strong lower body by engaging the hamstrings and glute muscles. This is an easily accessible exercise that can be done without any equipment on the floor and is budget-friendly.

#4 Better Core Strength

This Superman exercise can also help build better core strength by targeting the abdominal muscles. Strong core muscles help reduce strain on the lower back muscles, which can cause injury or pain over time.

Modifications of Superman Exercise

Here're a few:

#1 Superman Push-up

Push-ups (Image via Pexels/Andrea Piacquadio)

How to do it:

Assume a standard push-up position on the ground.
Press down on your palms and feet before trying to raise your body in the air while keeping it parallel to the ground.
The hands should be extended to the front.
Assume the starting position as you get back on the ground.

#2 Standing Superman

How to do it:

Start in a standing position before bending your knees and reaching to the front with your right arm.
Slowly raise your left leg off the ground till it's parallel to the floor.
Hold this position while keeping your body balanced.
Reverse the movement, and swap sides.

The Superman exercise has many benefits, as mentioned above. This exercise is very easy to do and can be easily done by people of all age groups or fitness levels. Additionally, you can easily incorporate it into your workout routine.

When this exercise is done correctly by targeting the right muscles, it helps avoid injuries and provides several benefits, including building a strong core.