Is it a bird dog? Is it a plank? No, it’s a superman.
We’re not talking about the Caped Crusader here – though no doubt he’s on top of his S&C routine – but this under-the-radar core exercise.
While crunches and planks tend to take most of the plaudits, they’re not, in themselves, enough to build a bulletproof core. You need to put your back into it.
The deep muscles of your back – the erector spinae – help to provide postural control and stability. This is especially important for runners as it prevents the body from swaying too much when you run, ensuring better running form Advertisement - Continue Reading Below.
That’s where the Superman exercise comes in, as it helps to build strength in both your erector spinae muscles and deep abdominals.
‘The Superman is a similar exercise to the and better balance (which targets erector spinae muscles and glutes) but is less demanding as there are more points of contact with the floor,’ says UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run and better balance.
'As such, this exercise can be used to develop towards the bird dog. It targets superficial, deep and stabilising muscles in the posterior chain (the muscles along the backside of your body) but has less need for stability through the anterior muscles, making it easier but probably less effective in maintaining spinal health.'
This exercise can irritate the lower back, as that is where most movement and disc-compression will be, so load gradually and in a pain-free range, advises Woodward.
How to do the Superman exercise correctly
- lsquo;The Superman is a similar exercise to the.
- Raise your head, your right arm and left leg about five inches off the floor. Try not to raise your shoulders too much.
- Want to strengthen your back? Add the Superman exercise to your core strength routine.
