HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
Muscle Group: Lower and Upper back, glutes, and hamstrings.
LEVEL 2: Arms extend to the front.
LEVEL 1: Keep the arms on the side of the body.
LEVEL 3: Hold the position for 10 seconds.
A strong Lower back is critical. Anyone who has hadThe Superman exercise increases overall body strength and it is a great addition to any fitness routine. It can help you to improve your posture, strengthen the core, and reduce the risk of back injury while you carry out regular activities of daily living, such as bending and lifting.
Initial Position:
Start by lying face down on a mat or flat surface.
Extend your arms and legs straight out. If this feels too hard keep your arms on the side.
Final Position:
Lift your upper and lower body holding the position for a few seconds. Engage your back, glutes, and hamstrings with each lift before lowering back down.
Level 1: Keep arms on the side of the body.
Level 2: Arms extend to the front.
Level 3: Arms extend to the front and hold this position for 10 seconds.
Tips:
- Keep your neck in a neutral position by looking down at the mat.
- Avoid hyperextending your lower back; focus on lifting within a comfortable range of motion.
- Engage your core by pulling your belly button toward your spine.
Breathing:
Inhale in the initial position.
Exhale while lifting your body and contracting the muscles.
Repetitions: 8-15
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
SUPERMAN