It works by lifting your arms and legs off the ground, like Superman flying. This movement uses many muscles at once.

This exercise helps improve your balance and stability.

It's easy to do, no matter what your fitness level is. Beginners can do it, and so can athletes.

You can add it to workouts for strength training, recovering from injuries, or just to get in better shape.

Doing Supermans regularly can make you stronger and improve your posture. Stronger back muscles help you stand taller and straighter.

It works your tummy muscles, lower back, buttocks, and shoulders, helping you stand up straighter and get stronger for everyday activities.

Stronger Core: The Superman exercise makes your core muscles stronger. These muscles help keep your body stable and balanced, which is important for doing other exercises and everyday movements.

Healthier Lower Back: Strengthening your lower back with Supermans helps prevent injuries and makes your back more stable.

Better Posture: By building strength in the right muscles, you'll have better posture and stand taller.

More Flexible: The Superman stretch helps open up your chest and shoulders while keeping your core strong, improving your flexibility.

No Equipment Needed: You can do Supermans anywhere, anytime – no special gym equipment is needed!

Arms and legs straight: Stretch your arms out in front of you and your legs straight behind you.

Lift off: Slowly lift your arms and legs off the floor at the same time.

Hold it: Keep your arms and legs raised for a few seconds. Don't arch your back too much.

Lower slowly: Gently bring your arms and legs back down to the floor.

Repeat: Do this several times. Start with a small number of repetitions and increase as you get stronger.

Breathe: Remember to breathe normally throughout the exercise.

Dumbbell Superman: This adds weights to make the exercise harder. It's great for your lower back, but also works your glutes (butt muscles) and upper back, helping you stand straighter.

Why it's good: The added weight makes your muscles work harder, leading to more strength and better posture.

Around the World Superman Hold: This exercise is all about balance and core strength. It also helps make your shoulders and lower back more flexible.

Why it's good: The unusual movements make you use more muscles to stay balanced. It's a fun way to build a strong core and improve your flexibility.

Both exercises work the same muscles as regular Supermans, but in different ways. This keeps your workouts interesting and helps you get stronger in different ways.

Try both and see which one you like best! Remember to start slowly and listen to your body.

Dumbbell Superman: Hold a dumbbell in each hand while doing a regular Superman. This makes it harder and builds more strength in your back, butt, and upper back. It's like giving your regular Superman a weightlifting challenge!

Around the World Superman Hold: This one is all about balance and flexibility. You lift one arm and the opposite leg, hold it, then switch sides. It's like drawing a circle with your arms and legs, and it helps your shoulders and core get stronger.

Superman Push-up: This mixes a push-up with a Superman. You'll feel it in your chest, shoulders, triceps, and core. It's a great way to build upper body strength while also working your core muscles. It's like doing a push-up but with an added back extension!

Try these different Supermans to find what you like best! They all help make you stronger and improve your balance.

Remember to breathe! Inhale as you get ready, and exhale as you lift. Holding your breath can make you dizzy or hurt your muscles.

Don't overarch your neck. Keep your head straight to avoid neck pain. Imagine a straight line from your shoulders to your head.

Do the exercise slowly and carefully. Don't rush! This helps your back muscles work better and prevents injuries. Focus on feeling your back muscles working.

It helps improve your posture and balance.

Doing Supermans correctly is important to avoid injuries and get the best results.

How to do a Superman:

Lie on your stomach with your arms and legs stretched out.

Slowly lift your arms, legs, and chest off the ground at the same time.

Hold this position for a few seconds, keeping your back straight.

Slowly lower your arms and legs back down.

Repeat this several times.

Tips for doing Supermans correctly:

Keep your core muscles tight throughout the exercise.

Don't lift your body too high; a small lift is enough.

Breathe normally while doing the exercise.

Listen to your body and stop if you feel pain.

Adding Supermans to your regular workouts will make you stronger and more balanced.