How To Do the Superman Exercise and Improve Posture

Improve your posture and tone your muscles with this specific movement.

Remember the Superman pose—and all the claims that standing tall, in an upright and assertive manner, could actually imbue you with the confidence that you need to save the world (or at least ask for a raise at work)?

If that pose helped you improve your self-image and your self-esteem, imagine what a "Superman exercise" might help you achieve. Here's everything you need to know about it.

What is the Superman Exercise?

Unlike the vertical Superman pose, the Superman exercise requires that you get horizontal—horizontal on the floor, to be specific. Imagine yourself stretched across a mat, reaching your arms out in front of you, like you’re imitating Superman flying through the sky.

Chris Gagliardi, a personal trainer certified by the American Council on Exercise (ACE), as well as a health coach and group fitness instructor, calls it a “movement”–a movement that can strengthen some of your muscles and stretch them, too.

According to Keola Holt, a master trainer at Crunch Fitness, this exercise can work a number of muscles: the posterior part of your shoulders, trapezius, rhomboids, and the erector spinae muscles that extend up your back, as well as your glutes and hamstrings.

Related: Spend the Day Sitting At Your Computer? Show Your Glutes Some Love With These Simple Bridge Exercises

Why you should try the Superman exercise

If you spend a good part of your day, sitting at a desk and looking at a computer screen, you may be prone to hunching or slumping over, or rounding your back.

But if you do the Superman exercise, you can counteract some of those effects. In addition to working certain muscles, while doing this exercise you may even improve your posture a bit.

Related: Get In the Best Shape Ever With These 51 Bodyweight Exercises That Require Zero Equipment

“I like to think of this as the opposite of what we do throughout our day,” says Gagliardi, who’s also a medical exercise specialist and a personal trainer. “It moves our bones, our joints, and our muscles in a different direction and a different way–and forces us to use them in a way that we’re not typically using them throughout our day.”

Plus, it’s relatively easy to try.

Who should do the Superman exercise?

Before you dive right in, consider if you have any limitations that might make it hard for you to do this exercise.

“Those that have chronic lower back pain should avoid this exercise because of the amount of extension involved in this exercise,” says Holt.

Related: Want to Strengthen and Tone With Pilates, but Don't Know Where to Start? Here Are 3 Great Beginner Moves

How to do the Superman exercise

If you’re ready to try the Superman exercise, here’s how to do it correctly, step by step:

1. Get in position. Start out by lying flat on your stomach in a prone position with your head facing the floor. “You want to stay relaxed, and you want your head to align with your spine,” says Gagliardi.
2. Extend both of your arms straight out over your head, keeping them about shoulder-width apart, with your palms facing each other.
3. Lift–but not too much. “Squeeze your glutes, and at the same time, lift your head, arms and legs up a few inches,” says Holt.
4. Briefly hold the position. About three to five seconds should be a good starting point, according to Gagliardi. “You don’t have to hold it for a long time,” he says. “The benefit is actually going to come from moving in and out of the position, not necessarily holding it for like three minutes.”
5. Lower back down into starting position. Keep the movement as smooth and controlled as you can.

What not to do: overextend. You could injure yourself.

“You want to avoid arching your back,” cautions Gagliardi. “Once you raise everything, you want everything nice and flat, like a coffee table.”

How often you can do the Superman exercise

As with any other exercise that’s new to you, it’s a good idea to start small and build from there.

“If you’re just starting out, start with one to two sets, and 10 to 12 reps, with one minute of rest between each set,” suggests Holt.

You could aim for doing this exercise twice a week until your body gets accustomed to the exercise. Then you can decrease the amount of time between sets, boost the number of sets you’re doing, or add some additional reps, Holt says. “You could also add another day during the week as you become stronger,” he says.

Ultimately, you need to listen to your body.

“You have to see how it feels, see how your body responds,” Gagliardi says.

What’s next: Here's Exactly How to Exercise for Better Sleep, According to the Latest Research

Sources:

• Chris Gagliardi, a personal trainer certified by the American Council on Exercise (ACE), a health coach and group fitness instructor
• Keola Holt, master trainer at Crunch Fitness

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