Exercise Spotlight: Superman

Superman

 

 

 

 

 

 

Source: http://www.acefitness.org/exerciselibrary/9/superman-s

Target Areas: Back, Butt/Hips, Shoulders

Primary Muscles: Trapezius (Traps), Erector Spinae, Anterior and Medial Deltoids (delts), Gluteus Maximus (glutes)

Secondary Muscles: Serratus Anterior, Quadriceps (quads), Hamstrings

Equipment needed: None, mat if preferred

Level: Beginner

Lie on your stomach (on a mat) with your legs extended and your toes pointed. Extend your arms overhead with your palms facing each other. Relax your head to allow for proper alignment of your spine. That is your starting position. Now lift up your legs and arms simultaneously a few inches off the floor while exhaling. Focus on the use of your core muscles while holding this position for a few seconds. Make sure to keep proper alignment of your spine (do NOT lift your head or arch your back). Then slowly lower your arms and legs back to the starting position while inhaling. When first starting out, try to repeat this movement 5 times, holding it for about 3 seconds each.  

  

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