When I was younger (too young), I had sciatica, which haunted me for months. Later I was prone to sudden stabbing pains in my lower back that caused me to wince and limp for hours. For these reasons, I have worked hard over the years to strengthen my lower back and core and have had no problems for a gratifyingly long time. That, I think, is thanks to exercises like superman.
Read on to learn more about the benefits of Superman exercise and what happened when I added 30 to my morning routine for a week. Looking for more weird and wonderful fitness inspiration? Read what happened when I did 50 hunting dogs a day for a week.
What is superman exercise?
The name is a good indication of what this exercise entails. Lie on your stomach, stretch your arms and legs and imagine that you are Superman flying through the air with the greatest of ease. Imagine the incarnation of the beloved Christopher Reeve, as special effects restrictions in the late 1970s ensured that we could see him in full flight. In the recent movies, Henry Cavill just moves too fast, but that’s CGI for you. You won’t need a cape for this exercise.
What does the superman exercise do?
This is a surprisingly broad exercise. Let’s start with the back: the erector spinae muscles are located on both sides of the spine and extend from the base of the skull to the hips. These large muscles straighten and strengthen your back and help with rotation. It was at the bottom of these muscles that I felt the immediate impact. But I also noticed that the superman exercise worked parts of my trapezius muscles, which extend from my neck, across my shoulders, and down my back, forming a triangular shape. One of its many functions is helping good posture (opens in a new tab)which aligns with one of the functions of the erector spinae muscles – this is a great movement for strengthening the back in general, increasingly important at a time when we spend much of our waking hours sitting at desks, in the car or on the couch, a lack of activity that means many of us suffer from chronic back pain (opens in a new tab).
What surprised me was how much the movement worked my external obliques, the muscles that cover the sides of the abdomen, from under the arms to the pelvis. They don’t get much attention, so I was happy to do an exercise that brought them into play. They help rotate the trunk and are crucial for overall core strength. In short, for an exercise with relatively little movement (unless you’re extremely flexible), superman does a lot.
How to do the superman exercise
I advise you to use a padded mat for this exercise or do it on a carpeted floor. I first tried it on a thin yoga mat on bare floor boards, but found it too uncomfortable. Lie on your stomach on the floor, with your legs straight and your arms out in front of you. Don’t worry if you can’t fully straighten your arms, but stretch them as far as is comfortable. Don’t raise your head to look forward, as this will put pressure on your neck.
Inhale and raise your arms and legs as high as you can without discomfort, keeping all four limbs as straight as possible. She may not be able to lift them more than a few inches. Once again, don’t let this bother you. She tries to lift her navel off the ground. You want to engage your glutes, spinal erectors, core muscles, and traps.
Hold this position for a couple of seconds, breathing normally, then slowly lower to the ground. That is a repetition. Aim for three sets of 10 reps.
I Did 30 Supermans In A Week And This Is What Happened
The first day is when I learn, usually to my disappointment, my range of motion for a particular exercise. At first, it was difficult for me to lift my legs while keeping them straight, but it was worth the effort. Don’t give in to the temptation to slightly bend your knees. Does Superman do this when he flies? No he does not. Plus, doing so means you’re not working your glutes, lower back, or core, so you’re better off lying on the floor, asleep. I achieved 30 repetitions, feeling the effort mainly in the lower back.
The second day was a repeat of the first, although my breathing improved. The main drawback of this exercise is the lack of movement, so you may be inclined to think that there is not much to do. There is, believe me. That said, I tend to find the first two days of these week-long tests to be the least satisfying.
On the third day I noticed a marked improvement (I told you!). My form was better; I was able to lift my legs a little higher by focusing more on my glutes, and felt my shoulders and core work more. My arms were also straighter. I did 30 reps and stood up. I felt energized because I had worked out the right way and because I felt looser and stronger. I also felt mentally sharper, I can’t explain that.
On day four I noticed the effects more in my shoulders than in my lower back, which made me feel like my body was sharing the load more effectively. As I tried to straighten my arms as much as possible, they were still inclined to spread apart. Keep an eye out for this, because keeping them straight and close improves the impact of the movement. Try to keep your upper arms close to your head. Also, try to make sure your legs don’t spread too far apart.
On the fifth day I didn’t have to think about form or effort. I got 35 reps, but then my dog came in and tried to sit on my back. Session finished.
The sixth day brought a new sensation: I felt the powerful movement in my external obliques, as if they had finally woken up or, more accurately, as if I was learning to properly engage them.
By day seven, I still didn’t feel like I was lifting my arms and legs off the ground, but that didn’t matter. If you watch videos of this move, don’t feel like you have to emulate the hyper-flexible guys who can almost make a C-shape with their body. This is not how Superman flies.
There are several benefits to this move. The first is that it is suitable for all levels of exercise (although if in doubt, consult a medical professional first). It’s also convenient, requires no equipment, and doesn’t take much time. It won’t exhaust you, but it will work a variety of muscles to help your posture and help prevent lower back injuries. The only disincentive is that it is not dynamic; you won’t feel like you’re doing much, since the amount of movement is minimal. But it works. You’ll never be able to take on Lex Luthor and you’ll probably never be able to sport a kiss curl, but superman is a winner.
Inspired? Verify What Happened When Our Fitness Editor Tried Chris Hemsworth’s 250-Rep Dumbbell Workout Y Lily James 600 Rep Abs Routine. Looking to get stronger from the comfort of your home? We have also hand selected the best adjustable dumbbells in the market here.
