It’s a bird! It’s a plane! It’s SUPERMAN!
Well …. Not actually – but if you pretend you can have fun AND strengthen your lower back at the same time. The superman core exercise strengthens your lower back and core muscles by isolating them as you lift your arms and legs off the floor. As the name suggests, this exercise puts you in a position that emulates Superman while he flies. Doing this exercise correctly and safely should be simple and requires nothing more than your body and the floor.
NOTE: Make sure you only attempt to perform this exercise if you have a healthy back. If you have had back injuries in the past, it is probably best not to try this exercise. At the very least, ask your physician if they would recommend this exercise.
Ready. Set. FLY!
Lie face down. To begin, you need to lay flat on your stomach with your face towards the floor.
Extend your arms. Take a deep breath, smile and extend both of your arms out in front of you. Keep your elbows slightly bent. Make sure to stretch your arms as far out as you can while still keeping your elbows bent and position your arms so that your palms are facing the floor. Exhale all of the air out of your lungs.
Lift your legs and arms. Take another deep breath in (are you still smiling?) and lift your legs and arms off the ground as if you are flying. You want to keep your core in the stationary position. Make sure you lift your arms and legs simultaneously to maximize the effectiveness of the workout.
Use your back muscles. You want to lift your chest up off the ground using your back muscles to keep your arms and legs elevated.
Hold. Breath in and out, while smiling and hold this position for 30 -60 seconds. Keep your body completely rigid and don’t relax your muscles at all. Holding the position is when your lower back muscles get their greatest work out.
Release. After you’ve held this position for the predetermined amount of time, exhale and release. You want to relax your muscles completely. This will give your muscles a break while also preparing them to do it all over again.
Repeat. Repeat the exercise two or three more times during your enjoyout. And – there – you have had some fun flying and strengthening your lower back!
Move your body. Put good things in. And ENJOY every day!