Start
End
Superman
سوبرمان
Target Muscles
Blue = primary · Gray = secondary
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- 1
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- 2
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- 3
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- 4
Repeat for the recommended amount of repetitions prescribed in your program.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
