Superman Hold
Today we are going to do the Superman Hold , a bodyweight exercise that is great for strengthening the lower back , glutes and core . This exercise improves stability and posture, and is ideal for reducing back pain and improving overall body control.
Correct technique and execution
Follow these steps to properly perform the Superman Hold :
- Lying on your stomach, with your arms stretched straight ahead and your legs extended backwards.
- Tighten your core muscles and lift your arms, chest and legs off the floor at the same time. Focus on keeping your neck in a neutral position.
- Hold this position for 20-30 seconds. Feel the activation in the back, glutes and back thighs. Breathe evenly and calmly.
- Lower your body back to the floor in a controlled manner and repeat.
Common errors
To maximize the effect of the exercise and avoid injury, avoid these common mistakes:
- Excessive sway in the lower back: Do not overdo the sway in the back. Keep your core tight and lift your limbs with control.
- Lifting the head too high: Avoid lifting the head too much, as this can strain the neck. Keep your head in a natural position and look down at the floor.
- For quick execution: Make sure to lift and lower with control, not haste. This ensures maximum muscle activity.
Modifications and variations
If the Superman Hold is too difficult, try these easier options:
- Alternate arm and leg lift: Lift one arm and one leg at a time instead of both at the same time.
- Weighted Superman Hold: For a more advanced variation, hold small weights in your hands for increased resistance.
Sets and repetitions
Start with 3 sets of 20-30 seconds and gradually increase as you get stronger.
Breathing technique
Breathe deeply and evenly throughout the exercise. Focus on breathing in as you lift and breathing out as you hold the position.