Superman
A back-strengthening exercise that targets your posterior chain. Great for improving posture and preventing lower back pain.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Lower Back, Upper Back, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Lie face down on the floor with arms extended overhead
- 2Keep legs straight, toes pointed
- 3Engage your core and glutes
- 4Simultaneously lift arms, chest, and legs off the floor
- 5Lift as high as comfortable, squeezing back and glutes
- 6Hold at the top for 2-3 seconds
- 7Lower back down with control
- 8Keep neck neutral - look at floor, not up
Common Mistakes to Avoid
Make It Easier
- Lift arms only
- Lift legs only
- Alternate arm/leg
- Hold for shorter time
Make It Harder
- Hold for 5-10 seconds
- Pulse at top
- Add hand clasp behind back
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The superman is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets lower back, upper back for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Kid-friendly - can be done while children play nearby
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.