If you've been in the fitness scene for some time, then you've probably heard of the Superman exercise. Though it sounds fun, this exercise comes with many fitness benefits, and it can even be difficult to master for some!
The Superman exercise works amazingly well in supplementing other core exercises, such as leg raises or sit-ups that target the abdominal muscles in the body. Not just that, this one-exercise-does-all pose targets your glutes, hamstrings, abs and even your lower back — and that's how you get the Superman body!
However, as with any other exercise, you must do it correctly and in the proper form to strengthen and train the right muscles without the risk of injury.
In this blog, we will walk you through the benefits and disadvantages of doing the Superman exercise and the correct steps to do it.
Table of Contents
- What is The Superman Pose Exercise Good For?
- 6 Major Benefits of Doing The Superman Pose
- How To Do a Superman Pose Exercise?
- What Are The Disadvantages of Doing The Superman Pose?
- Expert’s Advice
- The Final Say
- FAQs
- References
What is The Superman Pose Exercise Good For?
The Superman Pose, or Viparita Shalabhasana, is a yoga pose that looks like Superman flying through the sky. In this pose, your body is fully extended with your chest, arms, shoulders, and lower legs lifted while your navel stays on the ground. It’s a great way to strengthen your back and core muscles, offering both a pleasant and beneficial practice.
As you already read, the Superman exercise also targets the erector spinae in the lower back, along with the spinalis, iliocostalis, and longissimus muscles. It also engages the hamstrings, glutes, lower back, abs, and shoulders, helping to build a stronger body and improving core strength. You need a strong core for doing everyday activities such as bending, squatting, and lifting, as well as improving sports performance and preventing lower back injuries.
The Superman exercise is easy and safe for all fitness levels, and when combined with planks, it can help you develop a six-pack more effectively.
Also Read: 7 Best AB And Core Exercises For Beginners To Try At Home
6 Major Benefits of Doing The Superman Pose
The following are the benefits of the Superman pose:
| 1. Reduces Lower Back Pain | The Superman exercise is an isometric hold that increases time under tension, targeting the middle and lower back muscles, along with the glutes.
Strengthening the lower back can help prevent pain and significantly reduce both chronic and acute back pain. When done correctly, the Superman pose is an effective way to build lower back strength. |
| 2. Improves Posture | You may spend long hours hunched over your phone or laptop, which can lead to poor posture and cause back and neck pain.
The Superman pose strengthens the erector spinae muscles, improves your posture and maintains a neutral spine during heavy movements. |
| 3. Improves Muscle Awareness | The Superman exercise helps beginners learn proper back and glute extension. It can help with muscle awareness, which is the ability to recognise and control the muscles you are engaging in during exercise.
Developing muscle awareness is important for individuals to perform exercises more effectively and safely. |
| 4. Improves Spine Stability | The Superman exercise strengthens the erector spinae muscles, which is crucial for stability and preventing lower back movement during heavy lifts like squats and deadlifts. It also activates the abs, which contribute to spinal stability.
Strengthening both helps reduce injury risk and improves flexibility and mobility. |
| 5. Strengthens Muscles | This simple pose stretches and strengthens multiple major muscle groups simultaneously, including the erector spinae, glutes, and abs, improving spinal stability and posture. |
| 6. Improves Blood Circulation | By engaging multiple muscle groups the Superman exercise promotes better blood circulation by engaging multiple muscle groups, improving oxygen flow to tissues.
This supports better muscle recovery, reduces stiffness, and boosts overall energy levels. |
How To Do a Superman Pose Exercise?
Here’s how you can do the superman exercise:
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What Are The Disadvantages of Doing The Superman Pose?
Like any other exercise, the Superman exercise can also be dangerous if done incorrectly. Here are the potential risks of doing the Superman pose incorrectly:
1. Overloads The Spine
The Superman exercise can put about 130-225 kg of force on the spine, depending on the individual’s form, body weight, and technique. This can put pressure on the spine and even cause injury.
2. Spinal Compression
You may cause spinal compression if you perform the Superman pose improperly or excessively, leading to discomfort or strain.
3. Not Suitable For Everyone
People with chronic back injuries, people recovering from injuries, or people who are pregnant should avoid the Superman exercise.
Also Read: Understanding The Relation Between Resistance Training And Weight Loss
Expert’s Advice
The Superman pose is a simple exercise that is great for keeping your body fit. Along with this and other exercises, I recommend having a good, nutritious diet that is rich in protein, fruits, vegetables, fibre, nuts, and seeds. And don't forget to add cardio and strength exercises to help you maintain a healthy and fit body that will help you go a long way.
Health Expert
Lavina Chauhan
The Final Say
The Superman exercise is an effective, low-impact exercise that can help improve back and core strength. It is important to practice good form when performing this exercise to get the most benefit and avoid injury. You can add weights or increase the time you hold the position to make this exercise more challenging as your fitness level increases. So, try it out and see how you can take over as Superman!
FAQs
1. Can I do Superman exercises every day?
Yes, the Superman exercise is a low-intensity strengthening and stabilisation exercise that can be performed daily. It also strengthens the lower back, which can prevent pain.
2. What does Superman do to your body?
Superman strengthens the erector spinae muscles that run along the spine. They play an important role in the stability of the spine and prevent unwanted movement in the lower back. This is helpful when your spine is under a lot of strain when squatting and deadlifting.
3. Can I do Superman exercise on bed?
Yes, you can do the Superman exercise on a bed, as it provides a soft surface. However, ensure that the bed is firm enough to support your body for effective muscle engagement.
References
- https://peakergo.com/resources/superman-exercise/
- https://www.planetfitness.com/community/articles/how-do-superman-pose-and-why-you-want
- https://barbend.com/benefits-of-superman/#:~:text=The%20superman%20strengthens%20the%20erector,loads%20while%20squatting%20and%20deadlifting.
- https://www.onlymyhealth.com/what-is-superman-yoga-pose-benefits-of-viparita-salabhasana-12977822475
- https://www.hingehealth.com/resources/articles/superman-exercise/
- https://parenting.firstcry.com/articles/magazine-how-to-do-the-superman-exercise-in-the-right-way/#benefitsofsupermanexercise
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