Lindsey Bomgren

Variations of the Superman Exercise

Lindsey Bomgren
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Duration:   1  mins

Strengthen your low back and core with a superman exercise! In this short video, GHU TV trainer Lindsey Bomgren will show you how to properly perform a superman. Bodyweight exercises like this are excellent because there’s no equipment needed and you can perform them anytime, anywhere. This exercise is also great because it helps strengthen the low back, keeping back pain at bay.

First, you’ll lie on your stomach with your arms long in front of you and your legs long behind you. You’ll lift all four limbs up off the mat while keeping your neck in line with your spine and your gaze in front of you. Then you’ll lift your legs and arms up off the mat at the same time. Lindsey will encourage you to see how high you can get those quads up off the ground, keeping your glutes and hamstrings engaged throughout the exercise.

Lindsey will show you several different variations on the superman exercise. One variation on the superman exercise is to take one ear down to the mat if you need to, then back up into superman, and down onto the other ear. Another variation is to hold your superman at the top in an isometric hold. You can also add a pulse and reach in superman or add a lat pull by squeezing your shoulder blades back and then reaching forward. As you squeeze back you create resistance, creating an extra challenge and a nice complement to the traditional superman exercise.

Enjoy these superman variations in your daily workout routine, toning your abs and strengthening your low back at the same time. This is a great exercise for people who suffer from back pain and those who want to prevent it by maintaining a strong back and lean abs.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.

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