No, not deadlifts — this exercise strengthens your posterior chain and improves flexibility, using just your bodyweight

If you’re looking for a simple, bodyweight exercise, that can help strengthen your back and core muscles, without any fancy equipment, look no further. The aptly named Superman exercise strengthens your posterior chain, improves flexibility in your spine, and helps your posture, and you can do it from just about anywhere.

When we talk about the posterior chain, we’re referring to the group of muscles at the back of the body, including your glutes, hamstrings, calves, lower back and upper back. The posterior chain helps support and stabilize your body, so strengthening these muscles is essential for good posture, as well as helping you avoid injuries.

But how do you do the Superman exercise with good form, and what are the benefits to your body? I’ve suffered from lower back pain for years, especially since having my son, so I added it to my routine for a month to find out more.

How to do the Superman exercise

Unlike deadlifts, which also work on the posterior chain, you won’t need a set of the best adjustable dumbbells for this exercise; however, you might want to lie on one of the best yoga mats if you have one to hand. Good technique is key here, but if you’ve suffered from a lower back injury in the past, or you’re returning to exercise following a pregnancy, it’s always a good idea to get sign-off from your doctor before trying anything new.

The Superman exercise gets its name from the iconic superhero, flying through the air. It’s a bodyweight move that primarily targets the erector spinae muscles in your lower back, as well as your glutes, hamstrings, and upper back muscles (like the trapezius and deltoids).

Here’s how to do the Superman exercise:

• Start by lying on your front, with your arms and legs extended away from your body.
• Take a deep breath, then lift your arms, chest and legs a few inches off the ground, holding for a few seconds at the top of the movement. Keep your eye gaze down to the mat, so that your neck remains in a neutral position.
• Think about reaching through your fingertips and toes, rather than lifting your arms and legs as high as possible.
• After a few seconds, reverse the movement to lower back down to the mat. Repeat this 10-12 times.

The Superman exercise, like the plank, is a isometric exercise, meaning that the work here is in holding the posture. It might look simple, but the slower you move, and the longer you hover your arms and legs off the mat, the harder your back muscles are working.

To increase the intensity, and work your upper body harder, use your upper back muscles to row your arms to the side of your body, then extend them back out in front.

What are the benefits?

While one set of reps probably won’t make all that much of a difference, over time, you’ll notice these subtle improvements in your body:

Improved posture

If you spend a long time sitting down behind a desk, this is a great exercise to counteract all that sitting. As you strengthen the muscles in your lower back and core, you’ll improve your posture, helping you sit and stand with a straighter back.

Less back pain

If you suffer from lower back pain, research has found that strengthening the muscles in your back can help alleviate chronic and acute back pain. Even if you spend a lot of time in the gym, lifting weights, this exercise can help target the small stabilizing muscles that are often forgotten.

As you hold your legs and arms off the ground, you’re working your erector spinae muscles. Stronger back muscles mean a stronger, more stable spine, plus a reduction in the risk of falls and injuries.

I’ve been doing this exercise every evening for the past month, as I lie by my son’s crib, waiting for him to fall asleep, and my back feels far less stiff. I suffer from sciatica, so keeping my lower back flexible is important.

Strengthens the core

Core strength is about a lot more than visible ab muscles. Your deep core muscles are responsible for stabilizing your torso and spine as you move, and this exercise requires your core muscles to work as you hover your limbs off the floor.

What’s more, a strong and stable core, back, and glutes are vital for protecting your spine during heavier exercises like squats and deadlifts, so if you are spending time in the gym, this could be a good bodyweight move to add to your warmups.

Improves functional fitness

When we talk about functional fitness, we’re referring to the movement patterns we make during everyday activities, like getting out of bed or lifting an object from the floor. The Superman exercise does just that, as it mimics real-life movements.

So, what are you waiting for? Get ready to fly through the air and add the Superman exercise to your daily routine. Your spine will thank you!

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