Variations of the Superman Exercise

Hi this is Lindsay Bombgren, and we're gonna walk through the ways to properly perform Superman. All right, so let's jump right in, and come on to our stomachs, okay? We're gonna roll down onto the stomach and we're gonna perform Superman. So my arms are long in front of me, my legs are long behind me, okay? We're gonna lift all four limbs up off the mat. As I do so, I keep my neck in line with the spine, gaze in front of me, lift my arms up, lift my legs up. The goal is how high can you get those quads up off the ground, reaching long. So thinking about pointing my toes, reaching through my toes and then reaching long to my fingertips. This is total body engagement. Yes, we're focusing back here on the erector spinae, the back, but really total body engagement. Glutes are engaged, hamstrings are engaged, arms and shoulders are reaching long, but they're still relaxed, okay? Gaze in front of me and then you can bring this down. You can take the ear down to the mat if you need to, and then bring it back up. So you can perform this doing full range, all the way down and all the way up. Or you could hold it up here at the top for an isometric hold. You can also add a little bit of a pulse right here, pulse and reach. Or my personal favorite is adding a lap pull to really engage the back, squeeze back and then reach forward. As I squeezed back, I pull my elbows down to my side creating resistance in my back, and then bring it all the way down again taking that ear down to the mat. So that's a couple of Superman variations you can take for really total body engagement, for the core, which is not only the abs, but also the low back.