The Alternate Superman exercise is a core strengthening exercise that targets multiple muscle groups in the body, including the lower back, glutes, and shoulders. This exercise helps improve overall core stability and strength.
How to perform
To perform the Alternate Superman exercise, follow these step-by-step instructions:1. Start by lying face down on a mat or on the floor, with your arms extended overhead and your legs out straight behind you.
2. Engage your core muscles by pulling your belly button towards your spine and squeezing your glutes.
3. Lift your right arm and left leg off the ground at the same time, while keeping your hips and shoulders square to the floor. Hold this position for a few seconds, then lower them back down.
4. Repeat the same movement with your left arm and right leg, lifting them off the ground simultaneously and holding for a few seconds before lowering them back down.
5. Continue alternating between lifting your right arm and left leg, and your left arm and right leg, in a controlled and steady motion.
6. Aim to perform 10-15 repetitions on each side, or for a specified duration of time.
7. Keep your movements slow and controlled, focusing on maintaining proper form throughout the exercise.
8. Remember to breathe steadily and relax your neck and shoulders during the exercise.
9. To increase the intensity of the workout, you can hold a light weight in each hand while performing the Alternate Superman exercise.
It is important to listen to your body and stop the exercise if you experience any pain or discomfort. As with any exercise program, it is recommended to consult with a fitness professional or healthcare provider before starting a new workout routine.
Equipment required
No equipment required