Superman or Superwoman

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The superman or superwoman exercise is an excellent workout for those looking to improve lower back strength, posture and function. It is also effective in refining your core to make it more stable and balanced. The superman exercise helps to alleviate back pain experienced in everyday living, t especially from prolonged sitting at office desks. Having weak back muscles may hinder daily activities, which is why the superman is a favorable back exercise used by many.

To execute the superman move, lay face down on the floor, as if in a planking position except that your arms should be extended and aligned in front of you and your palms flat. Your abdomen should remain intact on the floor. Lift your left arm and right leg together off the floor and hold on to the position for 10 seconds or more, depending on your level of comfort and athleticism. After that, lower them down and do the same procedure to your right arm and left leg. Then, lift both arms and both legs at the same time.


The muscles that the superman exercise targets are your glutes, hamstrings and lower back muscles. When performing this exercise, form a big ā€œUā€ with your back. You will be able to feel the hamstrings and glutes tighten up. Your lower back muscles will feel stretched, diminishing the chance of anymore back pain.

Sets and Repetitions

If you are a beginner, it is recommended to hold on to the superman position for 10 seconds on each side, while for the advanced, a total of 30 seconds provides a better challenge. Avoid prolonging the position to prevent back injury. You should rest between reps.

Instagram Video

Here is an Instagram video that demonstrates how the superman works.

Related Amazon Product Links

A yoga mat may be helpful in performing the superman exercise, and, as a bonus, this product is environmentally friendly and is equipped with thick memory foam.

Related Movements

Here are some movements that you can execute together with the superman:

  • Push-up
  • Dumbbell press
  • Plank

Related Foods

Before executing the superman eat foods that produce energy, such as the following:

  • Boiled eggs
  • Cranberries and raisins
  • Ground flaxseeds, whole grain bagel and hummus
  • Chocolate milk

After your workout, replenish your body by eating foods high in protein:

  • Protein shake with fresh fruits
  • Sweet potatoes with Greek yoghurt
  • Chicken breast with broccoli
  • Veggie omelet with white fish

YouTube Video

Here is a YouTube video that shows a tutorial on how to execute the superman.

Celebrity Use

Harley Pasternak is a celebrity trainer, a television host and an author, who routinely includes the superman movement in his workout, together with the elbows and knees and plank.

Functional Use

The most important improvement you will notice is a reduction in lower back pain caused by h3er muscles in that area. If you have problems with your back, this workout is the right one for you.

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Professional Consultantation


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