The superman core exercise that strengthens your lower back and core muscles by isolating them as you lift your arms and legs off the floor. As the name suggests, this exercise puts you in a position that looks like Superman while he flies. (make sure you only attempt to perform this exercise if you have a healthy back).
1. Lie face down. To begin, you need to lay flat on your stomach with your face towards the floor. When getting into position, keep your arms straight along your sides. Extend your arms. Extend both of your arms out in front of you. Keep your elbows slightly bent. Make sure to stretch your arms as far out as you can while still keeping your elbows bent and position your arms so that your palms are facing the floor. (A)
2. Lift your legs and arms. Lift your legs and arms off the ground as if you are flying. You want to keep your core in the stationary position. Make sure you lift your arms and legs simultaneously to maximize the effectiveness of the workout. If you find lifting both arms and legs too difficult, you can lift alternate legs and arms at one time. In other words, lift your right arm while lifting your left leg and vice versa. To work all the muscles in your back, you will need to alternate. (B)
3. Hold. Hold this position for one minute or two to five seconds per set, depending on how many sets you intend to do. Keep your body completely rigid and don’t relax your muscles at all. Holding the position is when your lower back muscles get their greatest work out.
4. Release. After you’ve held this position for the predetermined amount of time, release it. You want to relax your muscles completely. This will give your muscles a break while also preparing them to undertake another set.
5. Repeat. Repeat this process of lifting and releasing. You should try to do at least three sets if you are holding the position for one minute. If you are holding for 2-5 seconds, repeat the process at least 5-10 times.