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Superman: Back stretches while lying down
Lying back extension is a popular exercise in the gym. It is also known by the names superhero exercise, back lift, or core lift. Occasionally, the fitness exercise Bird Dog is also referred to as a superhero exercise. In this case, however, you kneel on the floor, while your arms maintain contact with the ground under your shoulders. Those who incorporate superhero exercises into their workout aim to strengthen the lower back. This can be equally effectively achieved with hyperextensions on the apparatus. Since no equipment is required for lying back extension, it is well-suited for home training.
Due to its straightforward implementation, this fitness exercise is easily suitable for beginners starting their training. Whether your goal is muscle building or effective weight loss, lying back extension brings you closer to your fitness goals.
As the superhero exercise primarily targets the large gluteal muscle (musculus gluteus maximus) and is a guarantee for a firm buttocks, many women opt for this training routine.
Muscles involved in superhero training for the back With the superhero exercise, you can effectively strengthen your back extensors (musculus erector spinae). In addition to the lower back muscles, you also train the gluteal muscle and part of the leg. Specifically, the supporting muscles that assist you in the movement include the large gluteal muscle (musculus gluteus maximus) and the hamstring (musculus biceps femoris).
Procedure for core lift at home The execution of the core lift at home is ideal for an effective home workout. To break a sweat in your home environment, the following provides information on body position and execution for the superhero exercise.
Body position
The starting position for the core lift at home is easily described. You lie flat on your stomach on a fitness mat on the floor. Your arms are either stretched upward or positioned behind your head. Now, you engage the muscles of your body and are ready for the superhero exercise.
Movement execution
In the first variation, your arms are above your head. Now, you engage your muscles and lift both legs and upper body simultaneously. At the highest point, you pause and hold the body tension for a few seconds. Then, you lower your limbs back to the ground to prepare for the next round. In the second variation, you interlock your arms behind your head. Then, you lift the upper body and legs upward. At the highest point, you again hold the body tension for a moment before lowering both legs and arms.
Stressed muscles and common mistakes
The execution of hyperextensions without equipment is straightforward. This training method is particularly suitable for beginners. Nevertheless, two common errors often manifest during the execution of prone back extensions.
✅ Uncontrolled movements: Avoid abrupt movements when lifting arms and legs.
✅ Overextension of the head: Ensure that your head consistently forms a natural extension of the spine. Otherwise, you increase the risk of discomfort in the neck area.
Alternatives and similar exercises to the Superman sports exercise
Training the lower back is of significant importance. The Superman exercise not only facilitates the development of a firm posterior but also strengthens the entire back, promoting overall fitness. However, it is not uncommon for boredom to set in over time. In such moments, various alternatives are available to diversify your fitness routine.
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