It includes the front abdominal muscles rectus abdominis, transverse abdominis, internal and external obliques , lower and upper back muscles, and other surrounding muscles 1 , 2. In particular, the superman exercise targets mostly the erector spinae muscles of your lower back.
The erector spinae muscles include the spinalis, longissimus, and iliocostalis, which play a key role in back extension 3 , 4.
This exercise also targets the glutes, hamstrings, upper back and shoulders, and abdominal muscles. Collectively, this move supports a stronger core. Fortunately, the superman is easy and safe to perform for people of all exercise levels. One note of caution: People with chronic back injuries should avoid this move or speak with a healthcare professional first. The superman exercise targets the lower and upper back, shoulders, glutes, hamstrings, and abdominal muscles.
The superman exercise provides many benefits, including 5 , 6 , 7 :. The superman exercise is convenient, accessible, affordable, and easy to perform for all exercise levels.
The superman exercise strengthens the erector spinae muscles and other surrounding muscles to support the spine, promote good posture, and reduce risk of injury. If you find this move too difficult, try lifting only your arms off the ground. Be sure to pay attention to how your body feels to prevent injury. Resist the urge, though, because it will cause your legs to work harder than necessary while letting your abs off the hook.
Strive for even distribution. No equipment needed. The Superman is the perfect equipment-free way to boost core strength. It works your obliques and lower back and helps improve flexibility in your erector spinae the muscles that surround your spine from your head to your hips. Help your posture out. Neck and back feeling a little tight after a long day in front of the computer? This move will help flex and rotate your spine and neck, loosening things up and potentially relieving pain.
Give your glutes some love. The exercise targets your butt and hamstrings while your upper back muscles help with stability. These moves target the same muscles but raise the stakes a notch. Do you want to feel the burn? As with any exercise, start small and work your way up. If 5 seconds feels tricky, start with 2 seconds. Want to master even more moves? Check out our entire Form Check series. United States. Type keyword s to search. Today's Top Stories.
How to Eat Like Chris Hemsworth. Click here to join for more exclusive health and fitness content. Men's Health. Ebenezer Samuel, C. So what better way to increase your chances of feeling mighty than with an exercise aptly named after the most famous superhero of all? The superman exercise is a workout move with no equipment needed that anyone can do from beginner to advanced.
Meet the Expert. But, rather, it mimics the motion of that, safely from the ground. Having a hard time picturing it? Think of laying on the floor on your stomach, reaching your arms in front of you and stretching your legs up behind you, and pretending to fly.
This is important not just for working out but for life at large. Lower back pain is a common occurrence for adults, especially as we age. There is an abundance of home remedies for back pain , and one of the best ways to reduce your risk of pain and your daily-life-related back pain is to increase your strength in that part of your body.
Increasing your back strength also provides you with more stability in general, making you less prone to injure other body parts. This exercise has plenty of modifications to help you work into it. This workout move is considered generally safe for exercisers of all fitness levels.
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