Though the superman is safe for most people, avoid these common mistakes to effectively target your muscles and prevent injury: Don’t forget to breathe. Being facedown might trip up your breathing for a min, but it’s important to keep your airflow rolling. Breathing steadily will give some much-needed oxygen to your muscles, stabilize your core, and maximize your results. The superman exercise is one of those exercises that’s often neglected because it seems too simple to work and lifters bypass it for more complex exercises. However, the superman and its variations can strengthen your posterior muscles without the need for elaborate equipment. If you’re after a heroic physique, an exercise like the Superman should be a no-brainer. That said, there are specific populations that can probably get some extra value from the movement. Below are just a few groups that should be incorporating this exercise. Gymnasts

Not breathing. It’s important to breathe throughout the entire exercise to fuel your muscles with oxygen and stabilize your core. Try inhaling as you lift and exhaling as you lower. Aside from the aesthetics of strong glutes, the primary functions of the glutes are internal rotation and hip extension and abduction. They also help us run, squat, and even stand up from a chair. These are important muscles to strengthen because if they are weak, it may cause injury. Some literature suggests that athletes with stronger hip abduction are less likely to be injured versus those with weaker hip abduction. ( 2) HamstringsOnce you progress beyond the basics, training your whole body using only your bodyweight can be a bit of a challenge. You can hit many of your major muscle groups and ramp up your heart rate easily—think legs, core, chest, and more—but most of that work will be focused on your anterior muscles, those positioned at the front of your body. Additionally, don’t go too fast and don’t use jerky motions. Keep your motions slow, controlled and smooth to get the most out of the exercise and avoid injury. When you lift weights, your muscles contract and lengthen against resistance. However, isometric strength — the ability to hold a static posture against pressure — is important for performance as well. The superman exercise is convenient, accessible, affordable, and easy to perform for all exercise levels. That’s why it can be a great move to add to your routine. Summary The superman exercise is safe and effective for most people, as long as it’s performed correctly. Summary

The Superman requires strength and coordination, which means it may also require progression. Or maybe you’ve mastered the Superman and want more of a challenge. Either way, below are variations to build or challenge your superhero game. Alternating Superman

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Lift fewer parts at a time. Choose either your legs, chest, or your arms, and lift those only. Repeat as you would with the full-body version. Cathal suggests you begin “with the upper body and place your hands on the floor to assist with the position.”

Next, activate your core muscles and slowly lift both arms and both legs straight up into the air, keeping your knees and elbows straight. This position is where the exercise gets its name: You look just like the famous red-caped superhero when he’s flying. By day seven, I still did not feel I was lifting my arms and legs far off the ground, but that didn’t matter. If you watch videos of this move, don’t feel you have to emulate the hyperflexible types who can almost make a C shape with their body. This is not how Superman flies.Aside from the pose, the Superman has several benefits that may not be as obvious as looking good in spandex. This exercise benefits the spine, posture, and helps build strength. Below are the reasons why you should be doing the Superman. Spinal Stability Clark has superpowers including super strength, super speed, heat vision, super breath, and more. He uses his power to uphold justice and peace throughout the world. He disguises himself as a well-mannered reporter for the Daily Planet in Metropolis. Because of Superman’s popularity, there are many items that were made that was inspired by him including toys, clothes, and more. Accessibility. This exercise requires no equipment, only your body and the floor. This makes it a budget-friendly exercise for everyone. The Superman helps you drill isometric positioning of the shoulder and hip, which has relevance to everything from handstands to snatches. Muscles Worked by the Superman While there are also a variety of treatments, there are a handful of easy-to-perform movements that can help relieve some tension and aches. And one, in particular, is pretty, well, super: the Superman stretch exercise.