She Strengthens

Unleash Your Inner Hero with the Power of Superman

Unlock Your Strength

Do you want to feel like you’re flying through the air, saving the day like a superhero? The Superman exercise can help you achieve that feeling, strengthening your back, glutes, and core muscles. This powerful move can make you feel like you’re soaring through the skies, and with the right technique, you can unlock your full potential.

Mastering the Superman

To perform the Superman exercise correctly, follow these steps:

• Lie facedown on a mat with your arms and legs outstretched, keeping your forehead on the mat and your neck in a neutral position.
• Exhale slowly as you lift your arms, legs, upper back, and head off the floor, keeping your body in a U shape.
• Hold this position for 5 seconds, remembering to breathe steadily.
• Exhale as you lower back down to the starting position.
• Repeat for 3 sets of 15 reps.

Avoiding Common Pitfalls

To get the most out of the Superman exercise, avoid these common mistakes:

• Don’t bend your arms or legs; keep them straight but not locked.
• Move slowly and deliberately; don’t rush through the exercise.
• Keep breathing steadily to supply oxygen to your muscles.
• Maintain proper alignment to avoid straining your back.
• Avoid pointing your toes; instead, focus on even distribution of weight.

Kick-Ass Benefits

The Superman exercise offers numerous benefits, including:

• Improved core strength without the need for equipment
• Enhanced flexibility in your erector spinae muscles
• Relief from neck and back tension
• Stronger glutes and hamstrings

Modified Moves for Advanced Heroes

If you’ve mastered the classic Superman, try these modified versions to challenge yourself:

• Medicine Ball Superman: Hold a medicine ball while performing the exercise to add extra weight and challenge.
• Alternating Superman (aka Aquaman): Raise one arm and the opposite leg, alternating sides with each rep.
• Quad Superman: Perform the exercise on hands and knees, raising one arm and the opposite leg to shoulder height.

Playing it Safe

Remember to listen to your body and only do what feels comfortable. If you experience any sharp pain or discomfort, stop immediately. Start with shorter holds and work your way up as you build strength and endurance. With patience and practice, you can unleash your inner hero and achieve superhero-like strength.