How can mimicking Superman flying through the air at the speed of sound to save the world help you build a great body and stay pain free?
Supermans are a terribly under utilized exercise. The exercise is done by lying face down on the floor, arms and legs sprawled straight out as if flying through the air, and momentarily lifting your arms and legs off the floor for a one-second pause, then returning back to earth.
If you're a client of mine, past or present, you have most likely done this exercise, and done it fairly often.
A very common question I get from clients is this:
"I have a weak core, should I be doing more abs?"
"I have low back pain. I've read that it's caused from having a weak core. Should I add in some more ab work to help that out?"
These are both are valid questions, and the weak-core-equals-back-pain thing is a rampant piece of over generalized information.
The core refers to ALL the muscles around the mid section-- abs, obliques, spinal erectors (low back muscles) and many more.
Most people only think of the sexy ripply muscles on front of the body when they think of the core. You can have a weak core and it can have nothing to do with your abs, and usually it doesn't.
To the point.....
Why do I recommend supermans for your core training?
This exercise will expose a TON of dormant (or not so dormant) issues through your hips and back. The best part is, it also works to correct them.
In today's world we sit down more than ever. This causes people to become very tight in the front of their body due to the sitting posture, especially in the hip flexors, and including the abs.
Tight hip flexors keep your glutes (butt) from working optimally. Poorly functioning glutes can cause knee pain, low back pain, hyperactive hip flexors and quadriceps, shoulder pain, and upper back tightness.
Not only that, tight hip flexors can be the direct cause of low back pain and limit your strength in exercises like squats, deadlifts, lunges, and their variations.
Supermans will not only strengthen the muscles across your entire backside including your glutes, and low back, they also stretch out the tight muscles in the front of the body that are causing the issues.
Think of supermans as a way to reverse the damage done from sitting at a desk or couch.
They're really a golden exercise, and this is why you tend to see supermans and of a whole lot of other ab work. (direct ab work tends to increase the problem of tight hips and abs)
Adding a few sets of supermans at the end of your workout can help you reduce pain, improve the quality of your movement, an help you boost strength in the major lifts.
Check out the demo video below to see how they're done.
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