- August 24, 2021
- 2 Comments
Be a superhero on and off the bike by following this core strengthening progression- the Superman Core Exercise.
Though we often think of our core only in terms of our abs and the muscles in the front of our trunk, it’s actually a complex of forces through the front, sides, and back of your body.
The Superman core exercise engages all of the core muscles, including your obliques and the oft-ignored muscles of your lower back which stabilize your spin and the upper back, shoulders, hamstrings, and glutes.
The Superman core exercise involves lying on the ground and engaging your core to lift your limbs so that you look like you’re flying.
The opposite arm and leg movement makes the Superman an integrative core exercise, which has been determined to be more effective in targeting the core muscles in a recent study, and a critical aspect of athletic and cycling performance.
How to do the Superman Core Exercise
- Begin lying with your belly on the floor, your head in a neutral position, and your arms extended over your head to create a straight line from the tips of your fingers to your toes.
- Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 6 inches off the ground or until you feel your lower back muscles contracting.
- Aim to lift your belly button slightly off the floor to contract your abs.
- Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.
- Lower your arms, legs, and belly back to the floor and repeat.
Key Tips for Proper Form
- Relax your head and neck and keep your chin tucked while staring at the ground to avoid neck strain.
- Stabilize your shoulders on your torso by tucking in your shoulder blades.
- Keep a slight bend in your arms and legs to avoid overextending and placing stress upon your spine.
- Squeeze your thighs and glutes.
- Brace your core, stabilize your spine, and breathe comfortably throughout the exercise.
- Perform in a slow and controlled manner.
Common Mistakes to Avoid
- Don’t let your spine or trunk twist or rotate.
- Don’t arch your back too much or cause excessive strain.
- Don’t strain your neck by lifting it too high or to the side.
- Don’t let your shoulder blades wing out by keeping your shoulders stabilized on your ribs.
- Absolutely do not hold your breath.
Prone Alternate Leg
While lying face down and keeping your lower abdominals tight, slowly raise your leg.
Slowly lower and then raise the opposite leg.
Prone Hip Extention with Bent Knee
While lying face down with your knee bent, slowly raise your knee off the ground.
Slowly lower and then raise the opposite leg.
Prone Alternating Arm and Leg
While lying face down and keeping your lower abdominals tight, slowly raise your arm and opposite leg.
Slowly lower and then raise the opposite side.
Prone Superman
While lying face down, slowly raise your arms and legs upward off the ground.
Then lower slowly back to the ground.
Conclusion: The Superman Series
The Superman is an essential exercise for the cyclist because it complements other core exercises that primarily focus on the abdominal muscles in the front of your body. It engages the postural muscles of the spine, which often become fatigued while riding, leading to discomfort and performance deficits.
However, you must build up to this exercise to ensure proper form and avoid harming your spine. It’s crucial to lift only as far as your body feels comfortable, even if you may be able to raise just a few inches off the ground. You are still getting a significant benefit.
Avoid the Superman exercise if you have a history of spinal issues, or seek the opinion of a health professional before giving it a try. Just like with any exercise recommendation, there are arguments for and against their performance (as well as clinical research), and it is up to you to determine whether you feel the Superman is the proper exercise for you.
For other great Core Strengthening Exercise progressions visit our Strength & Conditioning page.
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Semi-retired as owner and director of his private Orthopedic Physical Therapy practice after over 20 years, Chris is blessed with the freedom to pursue his passion for virtual cycling and writing. On a continual quest to give back to his bike for all the rewarding experiences and relationships it has provided him, he created a non-profit. Chris is committed to helping others with his bike through its work and the pages of his site.
In the summer of 2022, he rode 3,900 miles from San Francisco to New York to support the charity he founded, TheDIRTDadFund. His “Gain Cave” resides on the North Fork of Long Island, where he lives with his beautiful wife and is proud of his two independent children.
You will read him promoting his passion on the pages of Cycling Weekly, Cycling News, road.cc, Zwift Insider, Endurance.biz, and Bicycling. Chris is co-host of The Virtual Velo Podcast, too!
Joy, a native Floridian, USA Tri Level 1 Certified Coach, and founder of EnJoy Fitness, began virtual cycling three years ago as a way to complete longer rides safe from the busy streets of Jacksonville. She now incorporates Zwifting into her normal training routine, and finds extra motivation in having her Husband and Son nearby to cheer her on. Her cat Jasmine remains unimpressed. www.EnJoyFitnessJax.com
I am a 70 year old long life long cyclist. I would appreciate some feedback on my morning core strength regimen. See Strava.
I live in Roquebrune Sur Argens, France
It’s never too late to address your core and overall body strength. In fact, it is more essential as we age. Please feel free to ask any specific questions you have. Thank you for your comment, Dave.