Supermans
Gym Exercise Card
Equipment
Supermans are a core and lower back strengthening exercise performed lying face down. By lifting arms and legs simultaneously, this exercise mainly targets the erector spinae muscles, promoting improved posture and spinal stability.
How to do it
- Lie face down on the floor, arms extended in front.
- Simultaneously lift your arms, chest, and legs off the ground.
- Hold the position briefly, squeezing your lower back.
- Lower back down with control.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Erector Spinae
Secondary Deltoid Posterior Gluteus Maximus Hamstrings
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