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Organizing and summarizing search results for youTo start a Superman workout for beginners, follow these steps:- Basic Superman Exercise:
- Lie facedown on an exercise mat with your arms extended straight over your head and legs straight.
- Squeeze your glutes and back muscles, then lift your chest, arms, and legs a few inches off the ground.
- Hold for a few seconds, then slowly lower back down.
- Repetitions:
- Aim for 2-3 sets of 10-15 repetitions to build strength gradually.
- Variations:
- You can modify the exercise by lifting only your arms or legs at first, or by using a stability ball for added challenge.
- Benefits:
- This exercise helps improve posture, strengthen the core, and reduce the risk of injury.
- Tips:
- Focus on maintaining proper form and breathing throughout the exercise.
For more detailed instructions, you can refer to sources like MasterClass, Healthline, and Shape.
5 Sources How to Do the Superman Exercise: Benefits & Muscles Worked
- The Superman exercise is effective for all fitness levels, targeting the lower back, glutes, and hamstrings. Additionally, it complements other core exercises that mainl…
- You may wonder how to do it properly and safely to ensure you’re targeting the right muscles without hurting yourself. See more
- The Superman is a move that you can easily try today. Here’s how:
- 1.Lie on the floor in a prone (facedown) position, with your legs straight and you…
- 2.Keeping your head in a neutral position (avoid looking up), slo… See more
- The Superman exercise provides many benefits, including (1, 2, 3):
- •Spinal support. This move strengthens the erector spinae muscles, which provi…
- •Posture. Strong back muscles can prevent postural devi… See more
- 1. Bird dog
- 1.Start on all fours. Align your knees with your hips and your shoulders with your h…
- 2. Cobra
- 1.Start lying facedown, with your feet hip-distance apart and yo… See more
- Despite popular belief, your core is more than just your abs. It includes the front abdominal muscles (rectus abdominis, tr…
- In particular, the Superman exercise targets mostly the erector spinae muscles of your lower back. T… See more
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- Estimated Reading Time: 5 mins
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Superman Exercise – Full Video Tutorial & Form Guide - The Fit …
Check out our full video tutorial on the Superman Exercise, which works lower back and abs muscles, to create a completely balanced and strong core.
Superman | Illustrated Exercise Guide - SPOTEBI
Superman exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout.
How To Do the Superman Exercise - ACE
Starting Position: Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantarflexed (toes pointing away from your shins), arms extended overhead with palms facing …
The Superman Exercise to Build a Better Back and Stronger …
Aug 30, 2020 · What Is The Superman Exercise Good for? This movement is excellent for building strength in your lower body while engaging your upper body at the same time. In other …
How To Do The Superman Exercise, According To A Certified …
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The Superman Exercise May Be the Best Back Exercise For …
Oct 21, 2024 · It's a bird, it's a plane, it's Superman… the exercise, not the man. The Superman is a great, beginner-friendly, full-body move that helps you to stretch and strengthen your …
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