It's your FAVOURITE core exercise: SUPERMAN! Scroll down to learn the PROPER SUPERMAN FORM and to learn ALL THE MUSCLES in this exercise!
Let's work that BACK!
1. Start by lying down on your chest. Head should also be facing the ground. Keep the spine aligned!
2. Hands should be shoulder-width or wider apart. Feet should be hip-width or wider apart.
3. Push your chest “into” the ground and allow your arms and legs to lift off the ground, focusing on JUST your chest movement. (You should be feeling your Back muscles contracting here!)
4. Allow your back to slightly curve. Hold the position for about 2 seconds and then release
5. Return back to starting position, with arms and legs back on the ground.
TIPS:
*Focus on the chest! Arms and legs shouldn’t actively move
*Be careful not to “curve” your back too much! Be gentle and move enough to feel the Back muscles working.
*You should be feeling this exercise in your Back and Chest mostly
Want to JUST target your Back and overall posture? Look no further! The Superman exercise is the one exercise that targets your Back and your Back only!
There's a special muscle group that works your Back everytime you work it called "Erector Spinae" Group. This muscle group contains 3 muscles that run the whole length of your spine, from your head to your butt. These muscles are called Iliocostalis, Longissimus and Spinalis.
Stay tuned for variations of the Superman exercise! If you still need any help in doing this exercise or would like to learn more about it, contact DANCE CUBE on the Join the Cube page!