W Superman
Strengthen your back with the W Superman! Lift, squeeze, and feel the burn in this effective bodyweight exercise.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie face down on a comfortable surface or mat with arms extended forward, palms facing down.
2. Engage your core muscles to stabilize your spine and keep your neck in a neutral position.
3. Simultaneously lift your arms, legs, and chest off the ground to form a slight arch in your back. Your legs should remain straight and your arms should come up and back towards your shoulders in a 'W' shape.
4. Squeeze your shoulder blades together as you pull your arms back into the 'W' position – imagine trying to hold a pencil between your shoulder blades to ensure correct formation.
5. Hold the 'Superman W' position for a few seconds, focusing on the contraction in your lower back and keeping your limbs elevated.
6. Slowly lower your limbs and chest back to the starting position.
7. Perform the desired number of repetitions or hold for a set time interval.
8. Remember to breathe smoothly throughout the exercise and to not hyperextend your neck upwards which could put unnecessary strain on it.
Please note that this exercise requires a proper warm-up to prevent injuries, and individuals with prior back issues should consult a professional before attempting this exercise.
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