The most important thing to not do with this — and any other exercises — is to work through the pain, especially if you have an acute injury. https://www.youtube.com/watch?v=rbcvbbtB6E0 Video can’t be loaded because JavaScript is disabled: Pilates Exercise: Swimming | Pilates Anytime (https://www.youtube.com/watch?v=rbcvbbtB6E0) When to Do the Superman Alternate between upper and lower body lifting. This is similar to starting with one part only, but instead of repeating the same part, you’ll alternate through them as you do repetitions. Additionally, don’t go too fast and don’t use jerky motions. Keep your motions slow, controlled and smooth to get the most out of the exercise and avoid injury.

If you’re looking for a bodyweight exercise to strengthen your posterior muscles, look no further than the superman. Benefits of the Superman Keep your knees even with or slightly higher than your hips (use a foot rest or stool if necessary). Straightening the toes – The toes must be kept in the natural position as they are on the ground. Although you may feel like stretching them a little more, it might lead to cramps. Can be bought anywhere. Every toy store has a Superman toy in their inventory. You do not have to search long and hard to find a Superman action figure that you like. You can even buy them online.

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Though the superman is safe for most people, avoid these common mistakes to effectively target your muscles and prevent injury: Now that you know the benefits of the Superman, you’re probably ready to soar right into it. Below are training recommendations for the Superman — note that these should be taken as suggestions, and are not the only way to implement the exercise. For Endurance

Perform eight to 10 reps until you are close to failure. If you start to lose form, make sure to take a rest. Perform three to five sets total. Superman Variations While it may not be able to make you leap a tall building in a single bound, there’s still plenty of benefits in making the Superman exercise part of your workout routine. You can turn the Superman into an isometric exercise by holding the position at the top. It’s important to stay controlled and to control your body when returning to the starting position. Attention to technique is important when lifting, so knowing what extension of the glutes and hips feels like may help in properly performing exercises like the squat and deadlift. Superman Sets and Reps Stastny, Petr PhD, Tufano, James F. MS, & Golas, Arthur PhD. Strengthening the Gluteus Medius Using Various Bodyweight and Resistance Exercises. Strength and Conditioning Journal. 2016; 38(3) doi: 10.1519/SSC.0000000000000221Day six brought a new sensation: I felt the move powerfully in my external obliques, as if they had finally woken up, or, more accurately, as if I was learning to properly involve them.