Superman On Swiss Ball
Superman On Swiss Ball targets your lower body, including glutes, hamstrings, lower back, and shoulder muscles, as well as strengthens the core. Using a Swiss ball to perform this exercise increases the difficulty level.
BEGINNER
Superman From Floor
Superman From floor is an effective exercise that targets your lower back muscles, glutes, hamstrings, and abs. It also strengthens and improves the stabilization of your lumbar and hip extensors.
Demonstration Video
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Target Muscles
Instructions
- Lie with face down on the floor, your arms stretched over your head and your legs straight behind you. The palms of the hands must be on the floor.
- Squeeze your buttocks and lower back to lift your upper body and straighten your legs off the floor. Hold the upper position for two seconds, then return to the starting position.
Tips
- Don't forget the buttocks. Be sure to fully engage at the top of the movement.
- Don't move your head. Instead, keep it in line with the rest of your body.
Alternative Exercises
Dumbbell Lateral Raise to Front Raise
A shoulder-strengthening combo exercise that blends lateral and front raises to target the deltoids from multiple angles, improving shoulder control, symmetry, and overall upper-body stability.
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