Tenglow
Core
How to do the superman
The superman is a floor exercise where you lie face down and lift your arms and legs, mainly working the lower back and glutes.
How do you do it?
- Lie face down with your arms extended in front of you and legs straight.
- Rest your forehead lightly on the floor.
- Lift your arms and legs a few inches.
- Pause briefly at the top.
- Lower with control.
Breathing: Breathe out as you lift, and breathe in as you lower.
What are the common mistakes?
- Lifting too high and cranking your neck up. Keep your gaze down and the lift small.
- Rushing the reps. Pause at the top and lower slowly.
How can I make it easier or harder?
Easier
Lift only the arms or only the legs
Harder
Hold each rep for three seconds
How does it work in Tenglow?
The superman is a main-block move. The timer runs a 30 to 45 second interval with 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Keep the lift small, and stop if you feel a pinch or sharp pain in your lower back. This is general fitness information, not medical advice.
Questions about the superman
How high should I lift in a superman?
Only a few inches. You do not need a big arch. Lift until you feel the muscles along your back and glutes working, with your neck long and your eyes on the floor. Higher lifts can strain the lower back.
Why does my lower back feel tight in a superman?
Likely you are lifting too high or too fast. Make the lift smaller, squeeze your glutes, and lift arms or legs only. If tightness turns to pain, stop and skip the move. Slowing the movement down also makes it easier to keep your neck relaxed and your breathing steady.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).