Learn how to do the 2-point superman core exercise, one of the best lower back and core strengthening exercises.
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The 2-point superman exercise is a great core stability movement that works your abs, core, glutes, and shoulder muscles. It is a Pilates and core balance exercise, so it’s great for helping your posture.
Although it is a slow and controlled movement, done correctly, you will definitely feel it in your underlying ab muscle (transverse abdominis) throughout the exercise.
To engage this muscle, you need to pull your belly button in and tighten. The most important part of this exercise is to keep a flat back position. It may take some practice, but that is the essence of this exercise. It is designed to challenge you to keep balanced and flat as you move 1 arm and the opposite leg up into a straight position.
2-Point Superman Exercise Tutorial — [Step-by-Step Technique]
Step 1: Start by getting into a tabletop position, resting on your hands and knees, with your knees at 90 degrees and directly under your hips. Breathe in.
Step 2: As you breathe out, pull your belly button back and slowly raise 1 arm and the opposite leg as high up as you can, to a flat position.
Step 3: At this top point, your hips and shoulders should be square, and your back should be flat.
Step 4: Breathe in as you slowly lower your arm and leg back to the start. Repeat using the opposite arm and leg to your first rep.
** Pro Tip #1: We recommend you start with 10 reps on each side. **
** Pro Tip #2: As you complete the exercise, keep your core strong to protect your lower back. If you start to twist or your back sags, stop the exercise.
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-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.