Strengthen Your Core with ‘The Superman’ Exercise

Bad back, weak core, muffin top?

Try this exercise:

Lay on your stomach lifting opposite hand and leg into the air.

Hold for 3 seconds and then switch (at first you might not be able to hold for 3 seconds and that is OK you will get stronger).

Set a timer and do this for 60 seconds and repeat 3 times.

Superman Exercise

Superman Exercise

Need this exercise harder?

After alternating sides for 60 seconds, lift your upper body up for 10 pulses then lay down and lift lower body (both feet) into the air for 10 pulses repeat 3 times.

I feel like sometimes exercises can get so crazy with equipment and ways to twist your body or people getting really creative with machines at the gym, when you can get a good workout by using your own body weight and it doing it correctly.

Why is it important to work your lower back?

Picture wearing a corset, all the muscles around it help stabilize your spine, and include not only the abdominal but the latissimus dorsi, trapezius, rhomboids and erector spinal muscles, hip flexors, and glutes. All these work together to keep your spine upright and erect, so it’s important to engage all of them when strengthening your “core.” So when you want a strong core, don’t forget your lower back.

If you have had a baby or are pregnant you will know your core strength goes out the door. This Superman exercise is a great way to build it back up with our getting injured.

I love this exercise. Give it a try!!

Brecke


Brecke Ure, a personal trainer and certified group fitness instructor, will be leading us through Workout Wednesdays this month. Connect with Brecke on Instagram at Purefitpurefood and her website Purefitpurefood.com.

Image: Women’s Fitness

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  • That is a great tip especially to those fresh to the blogosphere.
    Brief but very accurate information… Thanks for
    sharing this one. A must read post!

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