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Lower Back (look at the image)
How to perform exercise
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Lower Back, and auxiliary muscles: Hamstrings, Glutes
Best workout routines with this exercise
These programs with this exercise «Superman» are among the best rated by athletes.
You can try replacing the exercise «Superman» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Superman Author: AtletIQ: on Superman — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
Workouts with «Superman»