Superman or Superwoman


The superman or superwoman exercise is considered to be an excellent workout for those who want to have a healthy lower back. It is also effective in refining your core to make it more stable and more balanced, as well as to strengthen your back muscles. The superman exercise helps alleviate your back pain that has occurred in your everyday living, most especially from prolonged sitting at office desks. Having weak back muscles may hinder you to perform a lot of things, which is why it is favorable to invest time in exercising your back.

To execute the superman routine, you need to lie 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 are also 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 program. After that, lower them down and do the same procedure to your right arm and left leg. On the other hand, you can lift both arms and both legs at the same time.


The muscles that the superman exercise is targeting are your glutes, hamstrings and lower back muscles. When you are performing this exercise, you would look like you are forming a big ā€œUā€ with your back and you would feel that your hamstrings and glutes are becoming to tighten up. Tightened muscles would result to better shape after continuous attempts of the superman. Your lower back muscles are going to be stretched, which diminishes 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 is sufficed. Avoid prolonging onto the position to prevent any back injury. Your lower back also needs some rest after doing the exercise on both sides.

Instagram Video

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

Related Amazon Product Links

The yoga mat is only optional when you perform the superman exercise, and this product is tailored environment friendly. It is equipped with thick memory foam, which is ideal to prevent the feeling of bulkiness when you lie down.

Related Movements

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

  • Push-up

  • Dumbbell press

  • Plank

Related Foods

To execute the superman flawlessly, it is required for you to eat so that your body can supply enough energy, and here is the list of food that you can choose from:

  • Boiled eggs

  • Cranberries and raisins

  • Ground flaxseeds, whole grain bagel and hummus

  • Chocolate milk

After your workout, you would feel that your body is becoming weary, which means that it is out of energy. It needs to be replenished by eating some of the food in the list below:

  • Protein shake with fresh fruits

  • Sweet potatoes with Greek yoghurt

  • Chicken breast with broccoli

  • Veggie omelet with white fish


Here are some photos that depict the superman movement:

YouTube Video

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

Celebrity Use

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

Functional Use

The most important improvement that you should be noticing is having your lower back strengthened, stretched and relaxed after achieving the superman. If you have problems with your back, then this workout is the right one for you. The risk of a worsened and untreated back is lessened, which leaves you to perform better.