Superman

beginner · core_extension

Setup

Lie face down on a mat with both arms stretched forward and both legs straight back. Rest your forehead lightly on the mat with your neck in line with your back.

Execution

Squeeze your glutes first, because they should start the movement rather than the lower back.
Exhale and lift your arms, chest and legs a few centimeters off the mat at the same time.
Hold for 2-3 seconds with your eyes still on the mat so the neck does not tip back.
Inhale and lower slowly, touching the mat before the next rep.
Do 8-12 reps, because a low controlled lift beats a high lift you drop out of.

Breathing

Exhale as you lift, inhale as you lower. Lying face down already restricts the ribs, so keep the breaths short and steady rather than held.

Quick cues

Squeeze the glutes before you lift.
A few centimeters is enough.
Like swimming across the mat.
Reach long, not high.
Touch down before the next rep.

Common faults

Fault: Tipping the head back to get higher
Fix: Look down at the mat and imagine holding a small orange between chin and chest.
Fault: Lifting as high as possible, which jams the lower back
Fix: Keep the lift to a few centimeters and add hold time instead of height.
Fault: Only lifting the legs while the upper body stays down
Fix: Lift the arms and chest at the same time as the legs, reaching long from fingertips to toes.
Fault: Bouncing up and down with no pause at the top
Fix: Hold 2 seconds each rep and cut the reps until that pause survives.

Equipment

bodyweight, mat

Muscle groups

back, glutes