All exercises
Superman
Superman strengthens the back line and teaches gentle spinal extension with glute engagement. Keep it subtle—this is about control and endurance, not forcing a huge arch.
Instructions
Lie face down on the floor with arms extended overhead and legs straight. Engage the core and glutes. Lift the arms and legs slightly off the ground at the same time while keeping the neck neutral. Hold briefly, then lower slowly and under control back to the starting position.
Avoid Common Mistakes
• lifting too high and overextending the lower back
• holding the breath
• jerking the movement instead of controlled lifting
• turning the head upward
Variations
• with arms only
• with legs only
• with pause at the top
• alternating arm and opposite leg
• shorter hold duration
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
none, mat