It works your core muscles (your stomach area), lower back, and shoulders.

It's like a Superman exercise, but you move your arms and legs in a circle.

This helps you get stronger and more flexible in these important areas.

It's good for balance and stability, so you won't wobble as much.

You don't need any special equipment; you can do it anywhere.

It's a challenging workout, so it's good for athletes and anyone wanting a harder exercise.

It helps build overall strength and can focus on specific muscle groups if you do it right.

This exercise can make your workouts better and more effective.

It strengthens your core muscles. Your core muscles are in your belly and back, and they're super important for keeping your body stable and strong. This exercise makes them work hard!

It helps you balance better. Because you're lifting your arms and legs while holding a pose, you need to use your balance muscles to stay steady. This makes your balance better over time.

It improves shoulder flexibility. Reaching out with your arms during the exercise stretches your shoulder muscles, making them more flexible and less likely to get hurt.

It strengthens your lower back. A strong lower back helps with good posture and prevents backaches. This exercise helps build those important muscles.

Overall, the Around-the-World Superman Hold is a good exercise to add to your workout. It helps you get stronger, more flexible, and better balanced!

This is your starting position. Make sure you are comfortable.

Lift your right arm and left leg at the same time. Keep them off the ground.

Pull your belly button in towards your spine. This helps keep your body stable and uses your core muscles.

Hold this position for a short time. Try to keep your hips pressed to the floor.

Slowly move your lifted arm and leg outwards in a half-circle motion. Then bring them back to the center.

Gently lower your arm and leg back to the mat.

Now, lift your left arm and right leg. Repeat steps 3-6.

Keep switching sides, lifting one arm and the opposite leg each time.

Do this for a few sets of repetitions. Rest when you need to.

Remember to breathe normally throughout the exercise. Don't hold your breath.

This helps you stay focused and do the exercise better.

Try these alternatives that work the same muscles:

Dumbbell Superman: This exercise strengthens your lower back, glutes (butt muscles), and upper back. Holding dumbbells makes it harder, building more strength and balance than a regular Superman.

Bear Crawl: This moves your whole body, working your core (middle), shoulders, and legs. It's not still like the Superman Hold; you move around, improving coordination and overall strength.

Alternate Sprinter Lunge: This focuses on your legs (thighs and hamstrings) and glutes, plus your core. The lunging action also gets your heart rate up, improving fitness and leg strength.

Each of these exercises is different but works similar muscles. Experiment to find what you like best!

Here are some similar exercises to try:

• Dumbbell Superman: This adds weights to make the exercise harder. It strengthens your lower back, glutes (buttocks), and upper back, and helps with posture.

• Regular Superman Exercise: This bodyweight exercise is like flying! It's great for core strength and lower back stability. You do it without any weights.

• Dumbbell Standing Around the World: This exercise is done standing up. It focuses on strong shoulders and a steady core. It also helps with balance.

Each of these exercises is a little different, so you can find one that works best for you. They all help you get stronger and improve your fitness.

Try them out and see which one you like best! They are all good ways to build a stronger core and better posture.

Look straight ahead: Avoid craning your neck. Keep your head in line with your body. This prevents neck strain.

Don't stretch too far: Keep your arms and legs from going too far out. Reaching too far makes you wobbly and can cause you to fall.

It makes your middle stronger and helps you balance better.

This exercise is done by lying on your stomach, lifting your arms and legs, and then moving them in a circular motion.

As you do this, you feel your stomach muscles working hard to keep you steady.

Doing this exercise regularly will make your core muscles stronger.

Strong core muscles help you with many everyday activities, like lifting things and playing sports.

It also improves your posture, making you stand taller and straighter.

The Around the World Superman Hold is a good exercise for all fitness levels, you can adjust how hard it is by changing how high you lift your arms and legs.

Start slowly and gradually increase the time you hold the position.

Always listen to your body and stop if you feel any pain.