The superman (or superwoman!) can firm up your lower back, shoulders and butt while giving your abs a strong stretch. The simple body-weight movement can be done anywhere. Superman party at work anyone? We don’t mind if you take over our cubicle for the sake of your health.
The medium-intensity primarily targets the three long muscles that surround the spine known as your erector spinae. Although the superman is easy to perform, it does create a high level of tension on your lower back. When performing the move, be sure to do so slowly and methodically to prevent any injuries.
Here is how to fly like superman to tone your back (+ more):
- Lie face down with your arms extended over your head and your legs extended straight.
- Simultaneously lift your head, chest and arms off the ground so that you are in the superman flying position. Keep your head gazing forward.
- If you are comfortable, lift your legs off the ground too.
- Hold yourself up for 30 seconds (up to a minute) and then rest. Repeat 3 sets. You can also hold your pose for a second, rest for a second and repeat. If you choose that route opt for about 20 reps per set.
- Remember to breathe! Exhale as you lift your arms and legs and inhale as you lower back down.
- Want to take your superman skills to the next level? Extend your arms so that they are above your head instead of straight in front of you. You can also do an alternating superman by lifting the opposite arm and leg. Hold and then switch to the other side.
Is the superman a part of you fitness routine? What is your favorite way to strengthen your lower back?
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