Be Strong. Be Fit.


Back Workout (6) – Superman

January 18th, 2010 · 6 Comments ·


Many people doing weight training without taking good care of their back with bad forms or pose. Having a strong back, especially at the lower back, will help preventing injuries. I will share with you one of my favorite lower back workouts. It is easy. The best, it is a body weight workout, which means you can do it in many places without any other equipments.



  1. Lie on the mat with face down on the floor. Your arms are stretched out directly overhead. Imagine you are flying like Superman.
  2. Raise your arms, chest and legs off the floor and hold it there for 2 to 5 seconds (for beginner) and squeeze. Exhale as you lift your arms and legs.
  3. Inhale as you lower them back down
  4. Perform 10 repetitions.




  • Alternatively, you can also perform Superman with one arm and leg at a time. Raise your right arm and left leg into the air with your chest slightly off the floor. Hold for a while. Lower your limbs down. Then raise your left arm and right leg into the air.


  • You may be unable to lift arms and legs far off the ground at first. Don’t worry. Just do not push yourself too hard. You will get more mobility as your back gets stronger.
  • Do this exercise slowly. Do not jerk, otherwise, you may get yourself injured.

The next time you think about Superman, forget about his red underwear, but think about his strong lower back!



Category: Back

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6 responses so far ↓
  • Yin Teing // Jan 18, 2010 at 3:06 PM

    It’s a good workout. But need to remember to tuck in the tail bone and tummy while doing this exercise. Else, it may injure the back. Years ago, when I initially did this exercise, I got lower back pain because I did not activate my core and as the result, I overbend my lower back.

  • anonym // Jan 18, 2010 at 8:25 PM

    I think you mean to activate the transversus abdominis, i.e. corset muscles. You don’t really have to overdo the “core activation”.

  • Angie Tan // Jan 19, 2010 at 8:29 PM

    Love this workout…

    I have eliminated most of my back problems with this exercise. Not only that, it helped with my core muscles too, making it easier for me to do ab workouts with a stronger back.

  • james // Jan 20, 2010 at 2:37 AM

    This is a great workout to help strengthen the lower back I used to suffer with lower back pain a few years ago and used this to help strengthen it. Now my back has no problems. Great workout

  • PilatesFan // Aug 19, 2010 at 12:45 PM

    I love this exercise. Although not traditional, I use it in all my Pilates classes and the clients love it. Great way to strengthen the lower and upper back muscles at the same time!

  • Evangeline // Jan 6, 2011 at 1:16 AM

    Lower back pain is really so difficult to stop, sometimes, yoga exercise is a good choice for pain relief.

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