Superman (Exercise)


Hello bloggers and readers alike,

I have decided to do another exercise post today, one of which is a bit more difficult for a beginner, so I would highly recommend as a beginner to get into habit of holding it 5 seconds at a time and as you your fitness level increases, increase the length of time. I know for one thing, this is an exercise that is popular among athletes, I remember having to watch the football players do this exercise every morning while I was a strength and conditioning coach intern at the University.  This was not one of their favorite exercises to do and they were told to hold it as a team for about 15-30 seconds, and trust me it is difficult to do if you haven’t done it before, but for those of you who may be advanced athletes or fitness persons, please feel free to challenge yourself and use a weight plate in both hands or using one weight plate and switching it back and forth between the two hands, around the body, etc. Many different things can be done if the basic superman is too easy for some of you. 

I am aiming to speak on the basic superman, but again I will list some alternatives to challenge yourself if you wish at the end, and any modifications that can make this exercise any easier for my beginners. Let’s get started. 

Superman- how is it done:

  1. Lie straight and face down on the floor and/or mat, Arms fully extended in front of you (starting position)
  2. Simultaneously raise your arms, legs, and chest off the floor, and hold this contraction for two seconds. Exhale during this movement, 
  3. Slowly begin to lower your arms, legs and chest back down to the starting position as you inhale
  4. Repeat for the recommended amount of repetitions
When performing this exercise it is important to know that you will need to use your back muscles to help hold you up, do not perform this exercise if you have  back injuries or had back injuries, and have not done a proper warm-up. Consult with your doctor first to prevent further injury, and consult with a fitness specialist if you need instruction on form/technique.
Modifications made to make it easier:
  1. If lifting both arms and legs are too difficult: you can lift alternate legs and arms at one time.  
Do you want a challenge:
  1. hold your superman for 1 minute at a time
  2. do more sets
  3. use weight plates in either or both hands
  4. using a weight plate or medicine ball, pass them back and forth between each hand 
  5. using a weight plate or medicine ball, pass them behind you (pass to the left or right hand, hand it over your back to the other hand and repeat)
I have done the more challenging one where I used the weight plate in my CrossFit class and it was no joke, took me by surprise. 
Superman benefits:
  • Strengthen the upper and lower back
  • also strengths the glutes and hamstrings
  • using different variations you can work your core muscles
  • This exercise has been known to cause back issues if not done correctly and if done excessively
  • some scientist have gone to prove that it might have minimal significance on the back muscles, glutes, and hamstrings. 
  • Small ROM (range of motion)
Nonetheless, if you are beginner, start off with 1-2 seconds, maybe even 5 second holds, if you are natural and pro at this exercise, challenge yourself if necessary and like I always tell people, there are ALWAYS better options out there, so don’t rely on just this exercise, go out and explore others. Not every exercise I mention do I implement in my workouts, do I love, do I recommend, do I agree with and not every exercise I mention should be done by all populations. This is when research and asking questions should be done before jumping into an exercise. My goal is to talk about each and every exercise I have done, haven’t done, seen done, researched, etc. I may never get to all of them but it is one hell of a goal, not to mention doing this means I can come up with ideas for myself or clients. Thanks for reading, please share, comment, like.
Your fitness blogger,
Shay-lon xoxo

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Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

8 thoughts on “Superman (Exercise)”

      1. Ahh, you are not a plank fan? Haha. I made a post about planks! 😛 They are usually a love-hate relationship kind of exercise, most people either love them or hate them, very few in the grey.
        I like the different variations in planks and how it definitely helps strengthen the core muscles, but past 1 minute of planks and I am ready to cry, because you definitely feel them! haha

        Liked by 1 person

      2. No Plank is terrible, after like 5seconds my body just starts shaking and then I feel like I’m going to collapse, but I’m trying and it seems to be getting better…. A little..

        Liked by 1 person

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