Superman Team
Superman Hold is a bodyweight exercise that focuses on strengthening the back muscles, especially the lower back muscles (erector spinae), as well as the gluteal muscles and shoulders. This exercise is ideal for improving posture, increasing core stability and reducing the risk of back pain.
Correct Execution of Superman Hold
Follow these steps to perform the exercise correctly:
- Lie flat on your stomach with your arms stretched out in front of you and your legs stretched back.
- Engages the core muscles by pulling the navel in towards the spine.
- At the same time, lift your arms, chest and legs off the floor so that only your stomach and hips touch the ground.
- Hold this position for 5-10 seconds, or as long as you can maintain proper form.
- Slowly lower back to the starting position and repeat.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Neck overstretching: Keep your head in a neutral position and avoid looking up to reduce strain on the neck.
- Insufficient activation of the core muscles: Be sure to engage the core muscles to support the spine and improve stability.
- For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Lift only the upper body or legs at a time to reduce stress and focus on proper form.
- Advanced: Add small hand weights or ankle weights to increase resistance and further challenge the muscles.
Number of Repetitions and Sets
Perform 2-3 sets of 10-15 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.
Breathing
Inhale as you prepare the movement and exhale as you lift your body into the position. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing the Superman Hold: