Superman
A superman is lying face down and lifting your arms, chest and legs a few centimetres off the floor at the same time. It works the lower back and glutes, the muscles that hold you upright.
- Group
- Upper body
- Equipment
- A mat
- A first set
- 12 reps
How to do it
Start position
Lie face down on a mat with your arms stretched forward shoulder-width apart, legs straight and together, forehead just above the mat.
One rep
- Lift your arms, chest and legs a few centimetres off the mat at the same time.
- Hold for a moment, squeezing your back and glutes.
- Lower everything back to the mat with control.
Tempo
About 2.8 seconds per rep, at a controlled pace. A set of 12 takes around 34 seconds.
Form cues
- Your hips and belly stay on the mat.
- Keep your neck long and your eyes down.
- A small lift is enough.
Common mistakes
- Lifting too highLift only a few centimetres; height comes from bending your back too much.
- Cranking the neck upKeep your eyes on the mat and your head in line with your arms.
- Bending the kneesKeep your legs straight and lift from your glutes.