The superman gainage is an exercise of muscular reinforcement allowing to work the lumbar region. This movement takes its name from the position it should be adopted. On the stomach and arms stretched forward, it is similar to the posture of the superhero Superman when he flies in the sky.
How do you do the exercise?
The superman workout can be done without any equipment. A simple fitness mat is enough for comfort. You can do this exercise at the gym or at home in your living room.
Want to discover more exercises to do at home?
To do the superman curl, lie flat on your stomach on a gym mat.
Extend your legs back and your hands forward. Your palms should face the ground. Your head should remain in line with your body.
From this starting position, the movement consists of raising your upper torso, arms and legs simultaneously. To achieve this, you will need to contract your lumbar and buttocks. Your abdominal muscles remain pressed against the floor.
Hold this high position for a few seconds before resting your arms and legs.
Perform the movement several times, 3 to 4 times a week.
Muscles worked
The superman workout is ideal for strengthening the lower back. The square of the lumbar and the erector spinae muscles, 2 muscles located in the lower back, are solicited in priority.
In strength training, working the lumbar spine is important because it helps improve posture and prevent back pain.
The glutes and hamstrings are also targeted when performing this exercise.
Tips
- Be sure to keep your head in line with your body, face down.
- Unlike most strength training exercises, here you will need to arch your back very slightly so that you can raise your shoulders.
- Remember to breathe well during the whole phase of sleeving.
Variants
- The main variation of the superman curl-up is to add a dose of dynamism. To perform the dynamic superman curl, do a series of reps without holding the top position for several seconds.
