Superman

Superman is a bodyweight exercise that effectively strengthens the back , shoulders and glutes . This exercise is perfect for counteracting imbalances that arise from too much sedentary activity, and helps improve posture.

Correct Technique

To perform Superman correctly, follow these steps:

1. Lie down on your stomach with your arms stretched out in front of you and your legs straight back.
2. Engage your core and simultaneously lift your arms, chest and legs off the ground as high as possible.
3. Hold the position for 2-3 seconds before slowly lowering yourself to the starting position.
4. Repeat for the desired number of repetitions.

Common Errors

Here are some mistakes to avoid:

• Overextending the back: Avoid lifting the upper body too high, which can lead to strain on the lower back.
• For quick execution: Perform the exercise in a controlled manner and focus on keeping the muscles active throughout the movement.
• Breathing failure: Avoid holding your breath; breathe evenly throughout the exercise.

Modifications and Variants

Here are some ways you can adapt the Superman exercise:

• Beginner: Lift just the arms or just the legs at a time if full Superman is too challenging.
• Advanced: Hold a small weight in each hand or use a weighted vest for extra resistance.

Repetitions and Sets

Depending on your level, you can use the following rep ranges:

• Beginner: 3 sets of 10-12 repetitions.
• Intermediate: 3 sets of 15-20 repetitions.
• Advanced: 4 sets of 20+ repetitions with added resistance.

Breathing technique

Breathe correctly to maximize effectiveness:

• Inhale as you prepare to lift.
• Exhale as you lift your arms and legs off the ground.