Superman Extension
Channel your inner superhero with the Superman Extension! This exercise targets your back extensors, glutes, and hamstrings, helping you build a stronger, more stable posterior chain.
How to Perform:
- Start: Lie face down on a mat with your arms extended overhead and legs straight.
- Engage: Gently engage your core muscles to stabilize your spine.
- Lift: Simultaneously lift your arms and legs off the ground a few inches, keeping them straight and reaching long through your fingertips and toes.
- Hold: Pause at the top for a few seconds, feeling the contraction in your back, glutes, and hamstrings.
- Lower: Slowly lower your arms and legs back to the starting position.
Key Points:
- Keep your neck neutral by gazing at the floor or a few inches in front of you.
- Lift only as high as you comfortably can while maintaining good form.
- Focus on squeezing your glutes and back muscles as you lift.
- Avoid arching your back excessively.
Modifications:
- Beginner: Lift only your arms or legs, alternating between them.
- Advanced: Add a small weight or resistance band around your ankles for increased challenge.
Benefits:
- Strengthens back extensors, glutes, and hamstrings.
- Improves posture and spinal stability.
- Enhances core engagement and body awareness.
- Great for counteracting the effects of prolonged sitting.
Safety:
- Avoid this exercise if you have back pain or injuries.
- Stop if you feel any discomfort.
