It’s come around to our favourite time once again, and in this month’s Pilates tip we’re focusing on the ‘Superman’ exercise. Named after its superhero stance (we’ll explain this in detail below), this move’s claim to heroism extends beyond its mere appearance. By specifically targeting the lower back, this move alleviates back pain whilst improving posture, meaning that desk-bound job doesn’t have to be your kryptonite. Read on to learn two key variations of the move.
For Pilates beginners, this is the best starting point to get acquainted with the Superman exercise. Whilst lying on your stomach, stretch your arms out in front of you. Ensure that you face the ground with your forehead resting on the mat. From this position, raise your right arm whilst simultaneously lifting the left leg. Hold for 3 seconds and then slowly lower the arm and leg at the same time. Repeat this on the alternate side, with 15 repetitions per side.
Once you feel you’ve mastered the first variation of the move, we recommend challenging yourself further still. Assuming the same position on your stomach, lift both legs and arms at the same time whilst slightly raising your torso off the ground and holding for 3 seconds. Repeat this position 15 times. Although more difficult than the initial variation, this progression significantly strengthens the gluteal muscles, hamstrings and back muscles.
By incorporating the Superman Pilates exercise into your weekly routine, you can enhance posture whilst strengthening the all-too-often overlooked lower and upper back muscles. To experience this move as part of our weekly Pilates classes simply contact our Newcastle team today on 0191 284 9111.