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Supermans Level 3

Supermans Level 3 will burn our lower back. Again, no equipment is required.

Lay face down on a mat, with your arms extended.

Exhale and contract your lower back and glutes, lifting your chest and legs up off the ground. Keep your hands and arms straight throughout the exercise.

Hold a few seconds. Inhale, back to initial position and repeat.

There are some other variations and yoga poses but luckily they are not called «supermans».

All of them are safe and effective when it comes to building strength in our lower back. There is life beyond deadlift!


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Supermans Level 2

Supermans Level 2 is another easy exercise for our lower back. No equipment is required.

Lay face down on a mat, with your arms extended.

Exhale and lift your chest up off the ground using your back muscles. Keep your hands and arms straight throughout the exercise.

Hold this position a few seconds. Inhale and back to initial position. Repeat, chasing perfection :)


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Supermans Level 1

There are several levels and variations of this exercise.

Supermans Level 1 is similar to Bird-Dog but sometimes, one simple change makes a huge difference. As the name suggests, this exercise puts you in a position that emulates Superman while he flies, which also explain why so many levels and variations :) Doing this exercise correctly and safely is simple and requires nothing more than your body and the floor. Well, You may wish to lay down a mat or rug to avoid laying directly on the floor, this is not Sparta :)

This is a great exercise for strengthening your lower back and toning your glutes.

Lie face down on your stomach with the arms and the legs extended.

Slowly, lift your left leg and right arm. Hold 2-5 seconds and back to starting position and alternate sides. Exhale as you lift your arms and legs up off the ground. Inhale, as you lower your arms and legs back down.

Don´t pull. Focus on your back and glute muscles, gently rising as much as you can. Probably you feel easier one side than the other. Don´t worry, there is always a weak side :)
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