Muscle group: core, lower back, glutes, upper back
Intensity: moderate
Superman Pulses enhance the classic Superman exercise by adding small, quick pulses to intensify muscle work and endurance in the back and core. This exercise is especially effective for improving posture and spinal alignment, making it a valuable addition to circuit workouts, HIIT sessions, and rehabilitative training routines.
Directions
- Lie face down with your arms and legs extended, forehead resting on the ground.
- Engage your core to protect your lower back as you prepare to lift.
- Lift your upper body and thighs off the ground, reaching toward the ceiling with your hands and feet.
- Begin pulsing with small, controlled up-and-down movements of your chest and thighs.
- Maintain neck alignment by keeping your gaze downward, ensuring your neck stays neutral.
- Continue pulsing for 20–30 seconds or your desired number of repetitions, maintaining a controlled pace.
- Gently lower yourself back to the starting position.
- Repeat the exercise for the recommended sets.
Modifications: If the pulsing is too challenging, perform regular Supermans by lifting and holding without the pulses. This reduces the intensity while still targeting the same muscle groups.
Mistakes
- Raising the head too high: Keep your gaze directly below you to avoid straining the neck.
- Using momentum: Use the strength of your muscles rather than momentum to lift your body.
- Overarching the back: Keep your stomach muscles tight to prevent arching.
- Forgetting to tighten your core: Always remember to keep your core muscles active throughout the exercise.
- Pulsing too fast: Slow down to make sure you control the movements and really work the muscles.
- Skipping relaxation: Take a quick break between pulses to avoid getting too tired.
- Not breathing properly: Breathe out when you pulse and breathe in when you lower down.
- Stretching arms and legs too much: Lift just enough to feel your muscles working, without stretching too far and hurting your joints.