How to define abs and strengthen the core with one move

One move to define abs and strengthen the core

Discover an incredible exercise, known as “superman”, that requires no equipment and has many benefits for your body

This exercise is about lifting your arms and legs off the ground while keeping your core engaged. It is for everybody since there are variations you can do to increase or decrease the intensity of this move.

The "superman" is about lifting your arms and legs off the ground while keeping your core engaged // Photo by Thetimes

Benefits of the superman

This exercise is especially good for your lower back but It can also help you with overall stability for everyday movement. Let’s see how it works on your body: 

1) Lower-back benefits: 

This exercise is excellent for your lower back since targeting them in this move will not only make them stronger but also create more flexibility.

2) Leg benefits: 

Once you see the results in your legs you will surely love the superman. With this workout, you are going to see noticeable gains in your glutes and hamstrings

3) Core benefits: 

Not only is this move good for your arms and legs, but your core is also a key component of this move. As you lift your arms and legs up into the air, the muscles in your trunk will be isolated. 

The "superman" is especially good for your lower back // Photo by Ymcayactive

How to do the superman step by step

Step 1: Relax your head and spine, looking at the floor.

Step 2: Contract your core muscles to stabilize your spine while raising both your legs and arms from the ground. Be sure your head and neck stay neutral.

Step 3: Hold in that position for at least 3-5 seconds and go back to the starting position.

Step 4: Repeat three sets of 10–12 reps. 

Important: Make sure that your head and neck stay neutral throughout the exercise and avoid jerky movements. Instead, work on synchronizing the lift and lower of all four limbs with control.

Nick Connelly

Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info

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