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How to Do the Superman Exercise

How to Superman . . . Just Like the Movie

With all the talk about the recent release of Man of Steel, let us remind you of a classic — the Superman. A good supplement to all those crunches, the Superman is a great way to strengthen your lower back and tone your glutes. All you need to do this exercise is your body weight, no equipment (or movie ticket) necessary.

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds and lower back down to complete one.
  • Do three sets of 12.

Exhale as you lift your arms and legs and inhale as you lower them back down. When you have completed all three sets, or even in between each set, take a Child's Pose to stretch your back.

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aimeeb aimeeb 8 years
These are great...
mondaymoos mondaymoos 8 years
azucar_ame.... sometimes I can't hang... lol...
MarinerMandy MarinerMandy 8 years
Aggh, I hate these! When I did gymnastics, we did these. We sometimes combined them with holding a hollow body on our backs, rolling over in between. We called them Banannas and Supermans (yeah, I know, bad grammar there). They sucked, but they really worked!
azucar_ame azucar_ame 8 years
I will have to give these a try. Oh that sounds tough mondaymoos..I don't know if I could hang ;) !azúcar! Ame
mondaymoos mondaymoos 8 years
In the navy we calls these "please don't eat me mr. shark!"... but you "swim" with your arms in legs for 1-2 minutes per set.
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