How to do Superman exercise, benefits and pro tips


If you are bored with your regular core exercises, Superman Exercise may come to the rescue. This exercise targets the lower and upper back, shoulders, glutes, hamstrings, and abdominal muscles. In short, it can lead your way to strong abs. 

Superman exercise is a feasible exercise for all age groups and people with all fitness levels. This exercise is simple, so this can be performed by a beginner as well. Fortunately, this is a safe exercise, unlike other core exercises such as crunches. However, you should know the right way to perform the exercise. It will help you to perform the exercise effectively without wasting any time and making each rep count. 

Benefits of Superman exercise

It targets the core. Strong and toned abs not only look good but have other benefits. It helps with regular activities that include bending, pulling, pushing. 

This exercise also provides insulation against lower back injuries. 

It can prevent postural deviations and improve the body posture gradually.

This exercise does not require any equipment and can be practised by people with different fitness levels.

Superman’s exercise includes spinal flexes. You have to be careful while performing the movement. Any wrong step can lead to injuries. Here is a complete guide to a perfect superman exercise.

How to do Superman exercise?

Follow the below-mentioned steps.

  1. Lie down with your chest on the floor, with your whole body straight. Extend the hands in front in line with the body.
  2. Keep the head in line with the chest, neither down nor up.
  3. Now, slowly lift your arms and leg off the ground. Raise until you feel the muscles contracting in the back. 
  4. Try to balance the body from just below the belly button. 
  5. Without stopping to breathe, hold the posture for 3-4 seconds.
  6. Bring your arm and leg to the floor. 

Remember to keep the transition smooth and slow.

Reps: 10

Sets: 3

Pro tips

Follow the tips to avoid injuries and make the exercise much more effective. 

Keep the head neutral. Do not move your head up or down.

Keep the transition of the movement as smooth as possible. 

Breathe in and out casually while performing the exercise.

Do not lift your arms and chest higher if you feel you are overstressing the back muscles.

Keep the legs straight.

Engage the core while you lift the body.

Aim to lift the belly button off the ground

The Takeaway

This exercise is good for your lower back, abs and glutes. This is a safe exercise to perform. However, it’s recommended to consult your healthcare professional if you have a serious or chronic spinal injury. 

Avoid exercise if you are pregnant. 

As a beginner, you may start with fewer reps and gradually increase the reps and sets with time.