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Superman Back Exercise

Lower Back Strengthening Exercises Video Series

The superman back exercise is the next video in this series that will help strengthen your lower back.

This is performed on an exercise mat. No other equipment is required.

This lower back strengthening exercise gets its name because you look as if you are flying...like superman.

While this one targets the lower back, it works the entire back region. So it's a great over back workout.

This one is often considered a stretching, versus strengthening exercise.

However, since you are doing several repetitions, instead of holding for 30 or so seconds, it is classified as a strengthening exercise for this series of videos.

Other muscles that are worked during this move include the glutes, hamstrings and your arms to a slighter degree.

The instructions and video below explain the basic superman. You can also do this an alternating move as well. Refer to the tips to see how to do an alternating superman.

Exercise #2 - Superman

Do not over do it with back exercises. If you start to feel stress and pain, stop and stretch out the muscles. If you feel like you can do some more reps, then give it a try. If not, stop for the day and try again another day to increase the number of repetitions.
  1. Start by laying down flat on the floor face down.
  2. Reach both arms out in front of you and extend your legs out behind you.
  3. Raise your arms, chest and legs simultaneously off the mat.
  4. Contract the muscles and hold the position for a second.
  5. Return to starting position.
  6. Do 10 to 20 repetitions.

Tips: Alternating Superman

To do this as an alternating exercise, simply lift one leg and the opposite arm at the same time while raising your chest off the mat. Repeat with the opposite leg and arm.

Watch the video below to ensure you are doing the this move correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the superman back exercise on youtube.

Additional Articles

Oblique Exercises
Work the side abdominal muscles with these exercise videos. Keep all your core muscles strong help with lower back pain and injuries.

Eating Before Exercise
Fueling your body before a good workout is important. You need to ensure you have the right amount of energy to get the most from your exercises. Check out this article to see what and when you should eat before exercise.

Aerobic Exercises
Just as important as strength training, aerobics keeps your heart strong and burns fat and calories.