Do not try these exercises without professional supervision. The people featured in these videos are highly-trained professionals and athletes. Please be advised that there are inherent risks involved in participating in any exercise program, and the user releases workoutz.com and all parties involved in the distribution of the information contained herein from liability. By using any information provided by vorkitout.com, the user is assuming all risks of injury that might result. workoutz.com and its officers, directors, employees, agents, contractors, subcontractors, and instructors shall not be liable for any claims for injuries or damages whatsoever, resulting from or connected with the use of this site. You are warned and advised to seek the advice of a physician before beginning any exercise regimen. workoutz.com is not a substitute for physician consultation or treatment and nothing contained in this website should be construed as giving medical advice, diagnosis, or information.
The superman exercise can be used to work the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that the superman exercise overloads the spine in a potentially unsafe manner. Thus, contralateral supermans are usually preferred. The contralateral superman exercise involves raising only one arm and the opposing leg (e.g. left arm, right leg). With this technique, there is a reduced load on the lumbar spine. The following are instructions for the bilateral superman exercise: Lie face down on an exercise mat with your arms fully extended. Slowly raise both arms and both legs off the ground simultaneously. Be sure to keep your head in line with your spine or facing down at all times.
Step : 1
Lie in the prone position (face down) on a workout mat. Extend arms.
Step : 2
Lift arms and legs simultaneously. Go slow! Keep head down.
Step : 3
Return to starting position. Repeat as needed.
© All workout videos and information is the property of Vorkitout.com and we are very glad they have given us permission to use the same.