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
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.
- Start by laying down flat on the floor face down.
- Reach both arms out in front of you and extend your legs
out behind you.
- Raise your arms, chest and legs simultaneously off the mat.
- Contract the muscles and hold the position for a second.
- Return to starting position.
- 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
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
to view the superman back exercise on youtube
Work the side abdominal muscles with these exercise videos. Keep all your core muscles strong help with lower back pain and
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
Just as important as strength training, aerobics keeps your heart
strong and burns fat and calories.