Supermans are one of Fitz’s favorite exercises for building and maintaining a strong, healthy back. It’s an exercise that everyone should incorporate into their routine, whether you’re an athlete, working in an office, or just looking to improve your overall physical health. The beauty of Supermans is their simplicity and effectiveness—targeting several key muscle groups, including the lower back, glutes, shoulders, and core.
To perform the Superman exercise, start by lying face down on the floor with your arms extended in front of you and legs straight behind you. This is your starting position. As you inhale, simultaneously lift both your arms and legs off the ground. Engage your glutes, lower back, and core to keep your body stable and control the movement. Hold the position for 2-3 seconds at the top, focusing on squeezing the muscles in your lower back and glutes. Slowly lower your arms and legs back to the starting position and repeat. You can aim for 10-15 repetitions per set, depending on your fitness level.
One of the main benefits of the Superman exercise is that it strengthens the muscles of the lower back and helps counteract the effects of poor posture, which is common among people who sit for long periods of time. Strengthening these muscles also supports proper spinal alignment, reducing the risk of lower back pain or injuries, which can be debilitating.
Incorporating Supermans into your routine every other day provides long-term benefits, particularly as you age. As we get older, we naturally lose muscle strength, especially in the core and lower back areas. Regularly practicing Supermans helps prevent muscle atrophy, increases flexibility, and supports better posture.
Fitz recommends doing this exercise for the rest of your life. It’s a low-impact, highly effective movement that promotes overall strength, flexibility, and injury prevention. So, if you want to maintain a healthy back and body, make Supermans part of your fitness regimen—you’ll thank yourself for it down the road!
