The superman exercise is one of the wonderful exercises which strengthens your lower back, tightens your core and make it strong, works for glutes. It doesn’t need any equipment and can be done anywhere. You should add it to your daily routine as it offers many benefits.
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Superman exercises variation you should know!
~ BASIC SUPERMAN POSE
In the image above you can see the superman exercise. In this superman exercise, you need to do it in a stable position; it improves control and static strength while in an enlarged pose. It builds a lifter’s capacity to contract and loosen up the muscles answerable for augmentation (lower back, glutes, and some hamstring).
~ MEDICINE BALL POSE
This superman exercise helps to strengthen your lower and upper back, hamstrings, glutes and increase core strength.
You have to lie down facedown with your arms and legs outstretched and the medicine ball should be in your hand. Slowly lift your arms, legs and head off the floor and exhale. Keep your arms and legs straight while holding the medicine ball up and down. Then hold it for 5 seconds up then down. Exhale when you go down. Repeat.
~ ALTERNATING SUPERMAN
This type of modified superman exercise improves your posture, increases glute strength and makes your lower back strong. It is a good bodyweight exercise. Start with a facedown superman pose then stretch your limbs on the floor. Exhale as you go up with your right arm then left leg as high off the floor (as comfortable). Aim for 5-6 inch. Then hold for 5 seconds. Then switch with left arm and right leg. While lowering your back, exhale. Do 10-12 reps with 3-4 sets.
Benefits of superman exercise:
1. Backbone Support:
It gives proper spinal support. Superman exercise target muscles of the glutes and lower back. The superman pose also gives you a good posture. If you strengthen your core and back muscles, your backbone will automatically gain support. It is good as a warm-up exercise if you do higher reps as it will increase your muscle tolerance.
2. Decreases pain:
If a throbbing painfulness in your lower back is something you realize all-around well, at that point the Superman posture may be your pass to sweet alleviation. If you do regular exercise in your lower back it can reduce the pain in the area.
3. Provides good posture:
If you work on your core, glutes you are not only just getting a strong back, but it makes your overall body strength. If you work on your larger muscles like glute muscle it can make your nearest body parts stronger. In addition to the fact that this helps you move effortlessly, it’s an extraordinary method to forestall injury.
4. Flexible Bodyweight exercise:
The Superman practice is an incredible method to teach new lifters what expansion of the body feels like and how to create appropriate terminating mechanics of the glutes, hamstrings, and lower back muscles.
5. Construct a Stronger Bodyweight Foundation:
It upgrades your general development designs essential for preparing (like squats, squeezing, pulls, and so forth) however help increment body control all through a more profound scope of movement.
6. No equipment needed:
Superman exercise needs no equipment; it is the exercise that will help to boost your core strength. You can do it easily and it will help in flexibility and work on your lower back also. It is a fun exercise to do.
Common Mistakes you make while doing exercise:
- You should keep in mind that your arms and legs should be parallel when you raising them off the floor. It will help to avoid bending knees and elbows.
- You must not stop breathing, because as you go facedown it will prevent you from breathing as it is normal when you are doing exercise. But you must breathe to bring oxygen to your muscles as it gives good results.
- Put forth an attempt to maintain a strategic distance from hyperextension of your back by lifting your feet higher than needed. Likewise, don’t over-compress the spine while raising your legs.
- Try to keep your feet neutral, avoid pointing the foot when raising. This will not give focus on the core but will go to your legs. So, just try to avoid it.
Add superman exercise in your routine life!
Do this exercise as a warm-up. Add some 8-10 reps in your daily warm-up. It will give good heat to your body. Also read, What are the benefits of the cool-down period following exercise?
You should do this after your workout also, this will help in relieving energy from your lower back.
If you’re having a leg day, you must add this exercise. If you want to challenge yourself, after each set of squat jumps, just add the superman also. 10-12 repetitions will be perfect. Also read, Squats! The God Of Exercise
FAQs related to Superman exercise and its benefits:
Q. Does superman exercise work?
A. Yes, superman exercise is very helpful for people suffering your lower back pain, and this is a problem that happens with people who works on the desk for long hours.
Q. Superman exercise works on which part of the body?
A. It mainly focuses on your leg muscles which include glutes, hamstrings, quadriceps, and calves. This also gives flexibility to your body and an excellent exercise for reducing lower back pain.
Q. Does superman exercise builds muscles?
A. It is a good no-equipment exercise that strengthens your core. It works well for the lower back and oblique and helps in improving flexibility.
Q. For how long should I hold the superman position?
A. Start with the superman pose and then hold it for five seconds. Repeat it 8-10 times.
Q. How many repetitions to do in the superman exercise?
A. If you want to challenge yourself, three sets of 10-12 reps are enough. It will boost up your core strength and reduce lower back pain.
We hope you will find the Things Nobody Told You About Superman Exercise and its benefits article helpful. Please do check our other articles also.
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